Carrot Juice vs. Watercress
Nutrition comparison of Carrot Juice and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and watercress:
- Both watercress and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more beta-carotene and alpha-carotene than watercress, however, watercress contains more lutein + zeaxanthin than carrot juice.
- Watercress has 6.1 times less carbohydrates than carrot juice.
- Watercress has 73% less calories than carrot juice.
- Watercress has more riboflavin, however, carrot juice contains more niacin.
- Watercress is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 73% less calories than carrot juice - watercress has 11 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Carrot juice has a macronutrient ratio of 9:88:4 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Watercress | |
|---|---|---|
| Protein | 9% | 67% |
| Carbohydrates | 88% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 6.1 times less carbohydrates than carrot juice - watercress has 1.3g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Watercress and carrot juice contain similar amounts of dietary fiber - watercress has 0.5g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Watercress and carrot juice contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Watercress and carrot juice contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both watercress and carrot juice are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 406% more Vitamin C than carrot juice - watercress has 43mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both watercress and carrot juice are high in Vitamin A. Carrot juice has 498% more Vitamin A than watercress - watercress has 160ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Watercress and carrot juice contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 15 times more Vitamin K than carrot juice - watercress has 250ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin, however, carrot juice contains more niacin. Both carrot juice and watercress contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Carrot Juice | Watercress | |
|---|---|---|
| Thiamin | 0.092 MG | 0.09 MG |
| Riboflavin | 0.055 MG | 0.12 MG |
| Niacin | 0.386 MG | 0.2 MG |
| Pantothenic acid | 0.228 MG | 0.31 MG |
| Vitamin B6 | 0.217 MG | 0.129 MG |
| Folate | 4 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 400% more calcium than carrot juice - watercress has 120mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Watercress and carrot juice contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both watercress and carrot juice are high in potassium. Watercress has 13% more potassium than carrot juice - watercress has 330mg of potassium per 100 grams and carrot juice has 292mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, carrot juice has more beta-carotene and alpha-carotene than watercress per 100 grams, however, watercress contains more lutein + zeaxanthin than carrot juice per 100 grams.
| Carrot Juice | Watercress | |
|---|---|---|
| beta-carotene | 9303 UG | 1914 UG |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.023 G |
| Total | 0.009 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, carrot juice has more linoleic acid than watercress per 100 grams.
| Carrot Juice | Watercress | |
|---|---|---|
| linoleic acid | 0.061 G | 0.012 G |
| Total | 0.061 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Carrot Juice (Carrot juice, canned) and Watercress (Watercress, raw) .
Carrot Juice g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or carrot juice contain more calories in 100 grams?Watercress has 70% less calories than carrot juice - watercress has 11 calories in 100g and carrot juice has 40 calories.
Is watercress or carrot juice better for protein?
Watercress and carrot juice contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and carrot juice has 0.95g of protein.
Does watercress or carrot juice have more carbohydrates?
By weight, watercress has 6.1 times fewer carbohydrates than carrot juice - watercress has 1.3g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does watercress or carrot juice contain more calcium?
Watercress is a rich source of calcium and it has 400% more calcium than carrot juice - watercress has 120mg of calcium in 100 grams and carrot juice has 24mg of calcium.
Does watercress or carrot juice contain more potassium?
Both watercress and carrot juice are high in potassium. Watercress has 10% more potassium than carrot juice - watercress has 330mg of potassium in 100 grams and carrot juice has 292mg of potassium.