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.
Detailed nutritional comparison of carrot juice and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.

Image of Carrot Juice src
Image of Watercress src

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 similar to watercress for fat. Carrot juice has a macronutrient ratio of 9:87:4 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrot Juice Watercress
Protein 9% 60%
Carbohydrates 87% 34%
Fat 4% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Carrot Juice or Watercress .

Note: The specific food items compared are: Carrot Juice (Carrot juice, canned) and Watercress (Watercress, raw) .

Carrot Juice 100g

( 100 g )
Daily Values (%)

Watercress 100g

( 100 g )
40KCAL 2%
264% calories
11KCAL 1%
9.3G 4%
615% carbohydrates
1.3G 1%
0.8G 3%
60% dietary fiber
0.5G 2%
3.9G >999% sugar 0.2G
0.15G 0.2%
50% total fat
0.1G 0.2%
0.03G 0.2%
saturated fat
0.03G 0.2%
0.01G monounsaturated fat 0.01G
0.07G 75% polyunsaturated fat 0.04G
66MG 4%
61% sodium
41MG 3%
Vitamins and Minerals
956UG 137%
497% Vitamin A
160UG 23%
8.5MG 11%
Vitamin C 406%
43MG 57%
24MG 2%
calcium 400%
120MG 12%
0.46MG 3%
130% iron
0.2MG 1%
14MG 5%
magnesium 50%
21MG 7%
292MG 13%
potassium 13%
330MG 14%
0.09MG 8%
thiamin (Vit B1)
0.09MG 8%
0.06MG 5%
riboflavin (Vit B2) 100%
0.12MG 11%
0.39MG 3%
95% niacin (Vit B3)
0.2MG 1%
0.22MG 17%
69% Vitamin B6
0.13MG 10%
0.23MG 5%
pantothenic acid (Vit B5) 35%
0.31MG 6%
4UG 1%
folate (Vit B9) 125%
9UG 2%
1.2MG 8%
20% Vitamin E
1MG 7%
16UG 17%
Vitamin K >999%
250UG 278%
0.95G 2%
protein 142%
2.3G 5%
9.9MG 2%
10% choline
9MG 2%
0.05MG 4%
copper 60%
0.08MG 6%
0.13MG 7%
manganese 85%
0.24MG 14%
42MG 6%
phosphorus 43%
60MG 9%
0.6UG 1%
selenium 50%
0.9UG 2%
0.18MG 2%
64% zinc
0.11MG 1%
89G Water 7% 95G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.