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  6. Zucchini vs. Watercress

Zucchini vs. Watercress — In-Depth Nutrition Comparison

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How are zucchini and watercress different?

  • Watercress is higher than zucchini in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Watercress covers your daily need for vitamin K, 205% more than zucchini.
  • Zucchini contains 13 times more sugar than watercress. Zucchini contains 2.5g of sugar, while watercress contains 0.2g.
  • Watercress has a higher glycemic index (32) than zucchini (15).

Squash, summer, zucchini, includes skin, raw and Watercress, raw types were used in this article.

Infographic

Zucchini vs Watercress infographic
Infographic link

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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +85%
Contains more ZincZinc +190.9%
Contains less SodiumSodium -80.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +26.4%
Contains more CopperCopper +45.3%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +37.9%
Contains more SeleniumSelenium +350%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 B3Vitamin B3 +125.5%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +140.2%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +5714%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Zucchini Watercress DV% diff.
Vitamin K 4.3µg 250µg 205%
Vitamin C 17.9mg 43mg 28%
Vitamin A 10µg 160µg 17%
Calcium 16mg 120mg 10%
Vitamin E 0.12mg 1mg 6%
Folate 24µg 9µg 4%
Vitamin B1 0.045mg 0.09mg 4%
Copper 0.053mg 0.077mg 3%
Phosphorus 38mg 60mg 3%
Manganese 0.177mg 0.244mg 3%
Vitamin B6 0.163mg 0.129mg 3%
Vitamin B3 0.451mg 0.2mg 2%
Protein 1.21g 2.3g 2%
Vitamin B2 0.094mg 0.12mg 2%
Zinc 0.32mg 0.11mg 2%
Fiber 1g 0.5g 2%
Iron 0.37mg 0.2mg 2%
Potassium 261mg 330mg 2%
Fructose 1.38g 2%
Vitamin B5 0.204mg 0.31mg 2%
Sodium 8mg 41mg 1%
Selenium 0.2µg 0.9µg 1%
Magnesium 18mg 21mg 1%
Carbs 3.11g 1.29g 1%
Calories 17kcal 11kcal 0%
Fats 0.32g 0.1g 0%
Net carbs 2.11g 0.79g N/A
Sugar 2.5g 0.2g N/A
Choline 9.5mg 9mg 0%
Saturated fat 0.084g 0.027g 0%
Monounsaturated fat 0.011g 0.008g 0%
Polyunsaturated fat 0.091g 0.035g 0%
Tryptophan 0.01mg 0.03mg 0%
Threonine 0.029mg 0.133mg 0%
Isoleucine 0.044mg 0.093mg 0%
Leucine 0.071mg 0.166mg 0%
Lysine 0.067mg 0.134mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.043mg 0.114mg 0%
Valine 0.054mg 0.137mg 0%
Histidine 0.026mg 0.04mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +220%
Contains more CarbsCarbs +141.1%
Contains more ProteinProtein +90.1%
Contains more OtherOther +110.5%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +160%
Contains less Sat. FatSaturated fat -67.9%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.