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Watercress vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between watercress and walnut?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet walnut is richer in copper, manganese, phosphorus, iron, magnesium, and vitamin B6.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Watercress has 160 times more vitamin A than walnut. Watercress has 3191IU of vitamin A, while walnut has 20IU.
  • Watercress contains less saturated fat.
  • Walnut has a lower glycemic index than watercress.

We used Watercress, raw and Nuts, walnuts, english types in this comparison.

Infographic

Watercress vs Walnut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +22.4%
Contains more MagnesiumMagnesium +652.4%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +1355%
Contains more CopperCopper +1959.7%
Contains more ZincZinc +2709.1%
Contains more PhosphorusPhosphorus +476.7%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1299.2%
Contains more SeleniumSelenium +444.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Walnut
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +3207.7%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin KVitamin K +9159.3%
Contains more Vitamin B1Vitamin B1 +278.9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +462.5%
Contains more Vitamin B5Vitamin B5 +83.9%
Contains more Vitamin B6Vitamin B6 +316.3%
Contains more FolateFolate +988.9%
Contains more CholineCholine +335.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2236.9%
Contains more ProteinProtein +562.2%
Contains more FatsFats +65110%
Contains more CarbsCarbs +962.8%
Contains more OtherOther +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +111562.5%
Contains more Poly. FatPolyunsaturated fat +134682.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Walnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Walnut DV% diff.
Polyunsaturated fat 0.035g 47.174g 314%
Vitamin K 250µg 2.7µg 206%
Copper 0.077mg 1.586mg 168%
Manganese 0.244mg 3.414mg 138%
Fats 0.1g 65.21g 100%
Vitamin C 43mg 1.3mg 46%
Phosphorus 60mg 346mg 41%
Iron 0.2mg 2.91mg 34%
Magnesium 21mg 158mg 33%
Calories 11kcal 654kcal 32%
Vitamin B6 0.129mg 0.537mg 31%
Saturated fat 0.027g 6.126g 28%
Zinc 0.11mg 3.09mg 27%
Protein 2.3g 15.23g 26%
Fiber 0.5g 6.7g 25%
Monounsaturated fat 0.008g 8.933g 22%
Folate 9µg 98µg 22%
Vitamin B1 0.09mg 0.341mg 21%
Vitamin A 160µg 1µg 18%
Selenium 0.9µg 4.9µg 7%
Vitamin B3 0.2mg 1.125mg 6%
Vitamin B5 0.31mg 0.57mg 5%
Choline 9mg 39.2mg 5%
Carbs 1.29g 13.71g 4%
Potassium 330mg 441mg 3%
Calcium 120mg 98mg 2%
Vitamin E 1mg 0.7mg 2%
Vitamin B2 0.12mg 0.15mg 2%
Sodium 41mg 2mg 2%
Net carbs 0.79g 7.01g N/A
Sugar 0.2g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.03mg 0.17mg 0%
Threonine 0.133mg 0.596mg 0%
Isoleucine 0.093mg 0.625mg 0%
Leucine 0.166mg 1.17mg 0%
Lysine 0.134mg 0.424mg 0%
Methionine 0.02mg 0.236mg 0%
Phenylalanine 0.114mg 0.711mg 0%
Valine 0.137mg 0.753mg 0%
Histidine 0.04mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
32%
Walnut
Minerals Daily Need Coverage Score
18%
Watercress
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 6.099g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.