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