Avocado vs. Watercress
Nutrition comparison of Avocado and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and watercress:
- Both watercress and avocado are high in potassium.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
- Watercress has 5.7 times less carbohydrates than avocado.
- Watercress has 77.7 times less saturated fat than avocado.
- Watercress has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than watercress.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and watercress has 93% less calories than avocado - watercress has 11 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to watercress per calorie. Avocado has a macronutrient ratio of 4:19:77 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Watercress | |
|---|---|---|
| Protein | 4% | 67% |
| Carbohydrates | 19% | 33% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 5.7 times less carbohydrates than avocado - watercress has 1.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 12 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Watercress and avocado contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Watercress and avocado contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Watercress has 77.7 times less saturated fat than avocado - watercress has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 389% more Vitamin C than avocado - watercress has 43mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 21 times more Vitamin A than avocado - watercress has 160ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Watercress and avocado contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 10 times more Vitamin K than avocado - watercress has 250ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and watercress contain significant amounts of thiamin and riboflavin.
| Avocado | Watercress | |
|---|---|---|
| Thiamin | 0.075 MG | 0.09 MG |
| Riboflavin | 0.143 MG | 0.12 MG |
| Niacin | 1.912 MG | 0.2 MG |
| Pantothenic acid | 1.463 MG | 0.31 MG |
| Vitamin B6 | 0.287 MG | 0.129 MG |
| Folate | 89 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 823% more calcium than avocado - watercress has 120mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 205% more iron than watercress - watercress has 0.2mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both watercress and avocado are high in potassium. Avocado has 54% more potassium than watercress - watercress has 330mg of potassium per 100 grams and avocado has 507mg 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, watercress has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than watercress per 100 grams.
| Avocado | Watercress | |
|---|---|---|
| beta-carotene | 63 UG | 1914 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Avocado | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.023 G |
| Total | 0.125 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than watercress per 100 grams.
| Avocado | Watercress | |
|---|---|---|
| linoleic acid | 1.674 G | 0.012 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Watercress (Watercress, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and watercress has 90% less calories than avocado - watercress has 11 calories in 100g and avocado has 167 calories.
Is watercress or avocado better for protein?
Watercress and avocado contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and avocado has 2g of protein.
Does watercress or avocado have more carbohydrates?
By weight, watercress has 5.7 times fewer carbohydrates than avocado - watercress has 1.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does watercress or avocado contain more calcium?
Watercress is a rich source of calcium and it has 820% more calcium than avocado - watercress has 120mg of calcium in 100 grams and avocado has 13mg of calcium.
Does watercress or avocado contain more potassium?
Both watercress and avocado are high in potassium. Avocado has 50% more potassium than watercress - watercress has 330mg of potassium in 100 grams and avocado has 507mg of potassium.