Chili Pepper vs. Watercress
Nutrition comparison of Chili Pepper and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chili pepper
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chili pepper and watercress:
- Both watercress and chili pepper are high in Vitamin C and potassium.
- Chili pepper has more niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid.
- Watercress has 24.5 times less sugar than chili pepper.
- Watercress has 6.3 times less carbohydrates than chili pepper.
- Watercress has 73% less calories than chili pepper.
- Watercress has more beta-carotene and lutein + zeaxanthin than chili pepper, however, chili pepper contains more alpha-carotene than watercress.
- Watercress is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Chili Pepper (Peppers, hot chili, green, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 73% less calories than chili pepper - watercress has 11 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, chili pepper is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Chili pepper has a macronutrient ratio of 17:79:4 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chili Pepper | Watercress | |
|---|---|---|
| Protein | 17% | 67% |
| Carbohydrates | 79% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 6.3 times less carbohydrates than chili pepper - watercress has 1.3g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Chili pepper has 200% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Watercress has 24.5 times less sugar than chili pepper - watercress has 0.2g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Watercress and chili pepper contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both watercress and chili pepper are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both watercress and chili pepper are high in Vitamin C. Chili pepper has 464% more Vitamin C than watercress - watercress has 43mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 171% more Vitamin A than chili pepper - watercress has 160ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Watercress and chili pepper contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 16 times more Vitamin K than chili pepper - watercress has 250ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Chili pepper has more niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid. Both chili pepper and watercress contain significant amounts of thiamin and riboflavin.
| Chili Pepper | Watercress | |
|---|---|---|
| Thiamin | 0.09 MG | 0.09 MG |
| Riboflavin | 0.09 MG | 0.12 MG |
| Niacin | 0.95 MG | 0.2 MG |
| Pantothenic acid | 0.061 MG | 0.31 MG |
| Vitamin B6 | 0.278 MG | 0.129 MG |
| Folate | 23 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 567% more calcium than chili pepper - watercress has 120mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Chili pepper has 500% more iron than watercress - watercress has 0.2mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both watercress and chili pepper are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium per 100 grams and chili pepper has 340mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, chili pepper has more apigenin, luteolin and myricetin than watercress per 100 grams, however, watercress contains more quercetin and kaempferol than chili pepper per 100 grams.
| Chili Pepper | Watercress | |
|---|---|---|
| apigenin | 1.4 mg | 0.01 mg |
| luteolin | 3.87 mg | 0.02 mg |
| myricetin | 1.2 mg | 0.2 mg |
| Quercetin | 14.7 mg | 29.99 mg |
| kaempferol | ~ | 23.03 mg |
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, watercress has more beta-carotene and lutein + zeaxanthin than chili pepper per 100 grams, however, chili pepper contains more alpha-carotene than watercress per 100 grams.
| Chili Pepper | Watercress | |
|---|---|---|
| beta-carotene | 671 UG | 1914 UG |
| alpha-carotene | 23 UG | ~ |
| lutein + zeaxanthin | 725 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Chili Pepper | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.023 G |
| Total | 0.005 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than watercress per 100 grams.
| Chili Pepper | Watercress | |
|---|---|---|
| linoleic acid | 0.104 G | 0.012 G |
| Total | 0.104 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: Chili Pepper (Peppers, hot chili, green, raw) and Watercress (Watercress, raw) .
Chili Pepper g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 chili pepper contain more calories in 100 grams?Watercress has 70% less calories than chili pepper - watercress has 11 calories in 100g and chili pepper has 40 calories.
Is watercress or chili pepper better for protein?
Watercress and chili pepper contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and chili pepper has 2g of protein.
Does watercress or chili pepper have more carbohydrates?
By weight, watercress has 6.3 times fewer carbohydrates than chili pepper - watercress has 1.3g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does watercress or chili pepper contain more calcium?
Watercress is a rich source of calcium and it has 570% more calcium than chili pepper - watercress has 120mg of calcium in 100 grams and chili pepper has 18mg of calcium.
Does watercress or chili pepper contain more potassium?
Both watercress and chili pepper are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium in 100 grams and chili pepper has 340mg of potassium.