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  6. Watercress vs. Black pepper

Watercress vs. Black pepper — In-Depth Nutrition Comparison

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Differences between watercress and black pepper

  • Watercress is higher in vitamin K and vitamin C; however, black pepper is richer in manganese, copper, iron, fiber, magnesium, calcium, potassium, and vitamin B5.
  • Black pepper's daily need coverage for manganese is 544% higher.

The food types used in this comparison are Watercress, raw and Spices, pepper, black.

Infographic

Watercress vs Black pepper infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +714.3%
Contains more CalciumCalcium +269.2%
Contains more PotassiumPotassium +302.7%
Contains more IronIron +4755%
Contains more CopperCopper +1627.3%
Contains more ZincZinc +981.8%
Contains more PhosphorusPhosphorus +163.3%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +5126.6%
Contains more SeleniumSelenium +444.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 9% 21% 27% 42% 21% 84% 67% 0% 409% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +492.6%
Contains more Vitamin KVitamin K +52.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +471.5%
Contains more Vitamin B5Vitamin B5 +351.3%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more FolateFolate +88.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~1.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Black pepper DV% diff.
Manganese 0.244mg 12.753mg 544%
Copper 0.077mg 1.33mg 139%
Iron 0.2mg 9.71mg 119%
Fiber 0.5g 25.3g 99%
Vitamin K 250µg 163.7µg 72%
Vitamin C 43mg 0mg 48%
Magnesium 21mg 171mg 36%
Calcium 120mg 443mg 32%
Potassium 330mg 1329mg 29%
Vitamin B5 0.31mg 1.399mg 22%
Carbs 1.29g 63.95g 21%
Protein 2.3g 10.39g 16%
Vitamin A 160µg 27µg 15%
Phosphorus 60mg 158mg 14%
Calories 11kcal 251kcal 12%
Vitamin B6 0.129mg 0.291mg 12%
Zinc 0.11mg 1.19mg 10%
Omega-3 (ALA) 0.152g 10%
Selenium 0.9µg 4.9µg 7%
Vitamin B3 0.2mg 1.143mg 6%
Saturated fat 0.027g 1.392g 6%
Polyunsaturated fat 0.035g 0.998g 6%
Fats 0.1g 3.26g 5%
Vitamin B2 0.12mg 0.18mg 5%
Vitamin B1 0.09mg 0.108mg 2%
Folate 9µg 17µg 2%
Monounsaturated fat 0.008g 0.739g 2%
Sodium 41mg 20mg 1%
Protein per 100 calories 21g 4.1g N/A
Calories per 10 g protein 48kcal 242kcal N/A
Weight per 100 calories 909g 40g N/A
Unsaturated / Saturated Fat ratio 1.6 1.2 N/A
Net carbs 0.79g 38.65g N/A
Sugar 0.2g 0.64g N/A
Vitamin E 1mg 1.04mg 0%
Choline 9mg 11.3mg 0%
Tryptophan 0.03mg 0.058mg 0%
Threonine 0.133mg 0.244mg 0%
Isoleucine 0.093mg 0.366mg 0%
Leucine 0.166mg 1.014mg 0%
Lysine 0.134mg 0.244mg 0%
Methionine 0.02mg 0.096mg 0%
Phenylalanine 0.114mg 0.446mg 0%
Valine 0.137mg 0.547mg 0%
Histidine 0.04mg 0.159mg 0%
Fructose 0.23g 0%

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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +663.3%
Contains more ProteinProtein +351.7%
Contains more FatsFats +3160%
Contains more CarbsCarbs +4857.4%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +9137.5%
Contains more Poly. FatPolyunsaturated fat +2751.4%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.