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  6. Watermelon vs. Watercress

Watermelon vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between watermelon and watercress?

  • Watercress is richer than watermelon in vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B2, phosphorus, vitamin B6, potassium, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of watercress is lower.

We used Watermelon, raw and Watercress, raw types in this article.

Infographic

Watermelon vs Watercress 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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%
Contains more IronIron +20%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +194.6%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +542.1%
Contains more SeleniumSelenium +125%
~equal in Zinc ~0.11mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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%
Contains more Vitamin CVitamin C +430.9%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +200%
Contains more CholineCholine +119.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 8.1mg 43mg 39%
Vitamin A 28µg 160µg 15%
Calcium 7mg 120mg 11%
Manganese 0.038mg 0.244mg 9%
Vitamin B2 0.021mg 0.12mg 8%
Phosphorus 11mg 60mg 7%
Vitamin B6 0.045mg 0.129mg 6%
Potassium 112mg 330mg 6%
Vitamin E 0.05mg 1mg 6%
Vitamin B1 0.033mg 0.09mg 5%
Fructose 3.36g 4%
Copper 0.042mg 0.077mg 4%
Magnesium 10mg 21mg 3%
Protein 0.61g 2.3g 3%
Vitamin B5 0.221mg 0.31mg 2%
Carbs 7.55g 1.29g 2%
Folate 3µg 9µg 2%
Sodium 1mg 41mg 2%
Calories 30kcal 11kcal 1%
Selenium 0.4µg 0.9µg 1%
Choline 4.1mg 9mg 1%
Fats 0.15g 0.1g 0%
Net carbs 7.15g 0.79g N/A
Iron 0.24mg 0.2mg 0%
Sugar 6.2g 0.2g N/A
Fiber 0.4g 0.5g 0%
Zinc 0.1mg 0.11mg 0%
Vitamin B3 0.178mg 0.2mg 0%
Saturated fat 0.016g 0.027g 0%
Monounsaturated fat 0.037g 0.008g 0%
Polyunsaturated fat 0.05g 0.035g 0%
Tryptophan 0.007mg 0.03mg 0%
Threonine 0.027mg 0.133mg 0%
Isoleucine 0.019mg 0.093mg 0%
Leucine 0.018mg 0.166mg 0%
Lysine 0.062mg 0.134mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.015mg 0.114mg 0%
Valine 0.016mg 0.137mg 0%
Histidine 0.006mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +50%
Contains more CarbsCarbs +485.3%
Contains more ProteinProtein +277%
Contains more OtherOther +400%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +362.5%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.