Blueberry vs. Watercress
Nutrition comparison of Blueberry and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and watercress:
- Blueberry is a great source of dietary fiber.
- Watercress has 10.2 times less carbohydrates than blueberry.
- Watercress has 4.1 times less calories than blueberry.
- Watercress has 48.8 times less sugar than blueberry.
- Watercress has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, blueberry contains more niacin.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 4.1 times less calories than blueberry - watercress has 11 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Watercress | |
|---|---|---|
| Protein | 5% | 67% |
| Carbohydrates | 91% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 10.2 times less carbohydrates than blueberry - watercress has 1.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 380% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Watercress has 48.8 times less sugar than blueberry - watercress has 0.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Watercress and blueberry contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both watercress and blueberry are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 343% more Vitamin C than blueberry - watercress has 43mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 52 times more Vitamin A than blueberry - watercress has 160ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Watercress and blueberry contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 11 times more Vitamin K than blueberry - watercress has 250ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, blueberry contains more niacin. Both blueberry and watercress contain significant amounts of folate.
| Blueberry | Watercress | |
|---|---|---|
| Thiamin | 0.037 MG | 0.09 MG |
| Riboflavin | 0.041 MG | 0.12 MG |
| Niacin | 0.418 MG | 0.2 MG |
| Pantothenic acid | 0.124 MG | 0.31 MG |
| Vitamin B6 | 0.052 MG | 0.129 MG |
| Folate | 6 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 19 times more calcium than blueberry - watercress has 120mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Watercress and blueberry contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Watercress is an excellent source of potassium and it has 329% more potassium than blueberry - watercress has 330mg of potassium per 100 grams and blueberry has 77mg 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, watercress has more kaempferol and quercetin than blueberry per 100 grams, however, blueberry contains more myricetin than watercress per 100 grams. Both blueberry and watercress contain small amounts of luteolin.
| Blueberry | Watercress | |
|---|---|---|
| luteolin | 0.2 mg | 0.02 mg |
| kaempferol | 1.66 mg | 23.03 mg |
| myricetin | 1.3 mg | 0.2 mg |
| Quercetin | 7.67 mg | 29.99 mg |
| apigenin | ~ | 0.01 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,
| Blueberry | Watercress | |
|---|---|---|
| beta-carotene | 32 UG | 1914 UG |
| lutein + zeaxanthin | 80 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Blueberry | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.023 G |
| Total | 0.058 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than watercress per 100 grams.
| Blueberry | Watercress | |
|---|---|---|
| linoleic acid | 0.088 G | 0.012 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Watercress (Watercress, raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Watercress has 4.1 times less calories than blueberry - watercress has 11 calories in 100g and blueberry has 57 calories.
Is watercress or blueberry better for protein?
Watercress and blueberry contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and blueberry has 0.74g of protein.
Does watercress or blueberry have more carbohydrates?
By weight, watercress has 10.2 times fewer carbohydrates than blueberry - watercress has 1.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does watercress or blueberry contain more calcium?
Watercress is a rich source of calcium and it has 19 times more calcium than blueberry - watercress has 120mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does watercress or blueberry contain more potassium?
Watercress is a rich source of potassium and it has 330% more potassium than blueberry - watercress has 330mg of potassium in 100 grams and blueberry has 77mg of potassium.