Peach vs. Watercress
Nutrition comparison of Peach and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and watercress:
- Watercress has 6.8 times less carbohydrates than peach.
- Watercress has 74% less calories than peach.
- Watercress has more thiamin, riboflavin and Vitamin B6, however, peach contains more niacin.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Peach (Peaches, yellow, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 74% less calories than peach - watercress has 11 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Peach has a macronutrient ratio of 8:87:5 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Watercress | |
|---|---|---|
| Protein | 8% | 67% |
| Carbohydrates | 87% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 6.8 times less carbohydrates than peach - watercress has 1.3g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Peach has 200% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Watercress and peach contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Watercress and peach contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both watercress and peach are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 949% more Vitamin C than peach - watercress has 43mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 567% more Vitamin A than peach - watercress has 160ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.
Vitamin E
Watercress has more Vitamin E than peach - watercress has 1mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 82 times more Vitamin K than peach - watercress has 250ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin and Vitamin B6, however, peach contains more niacin. Both peach and watercress contain significant amounts of pantothenic acid and folate.
| Peach | Watercress | |
|---|---|---|
| Thiamin | 0.024 MG | 0.09 MG |
| Riboflavin | 0.031 MG | 0.12 MG |
| Niacin | 0.806 MG | 0.2 MG |
| Pantothenic acid | 0.153 MG | 0.31 MG |
| Vitamin B6 | 0.025 MG | 0.129 MG |
| Folate | 6 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 29 times more calcium than peach - watercress has 120mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Watercress and peach contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Watercress is an excellent source of potassium and it has 170% more potassium than peach - watercress has 330mg of potassium per 100 grams and peach has 122mg 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,
| Peach | Watercress | |
|---|---|---|
| beta-carotene | 224 UG | 1914 UG |
| lutein + zeaxanthin | 132 UG | 5767 UG |
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: Peach (Peaches, yellow, raw) and Watercress (Watercress, raw) .
Peach 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 peach contain more calories in 100 grams?Watercress has 70% less calories than peach - watercress has 11 calories in 100g and peach has 42 calories.
Is watercress or peach better for protein?
Watercress and peach contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and peach has 0.91g of protein.
Does watercress or peach have more carbohydrates?
By weight, watercress has 6.8 times fewer carbohydrates than peach - watercress has 1.3g of carbs for 100g and peach has 10.1g of carbohydrates.
Does watercress or peach contain more calcium?
Watercress is a rich source of calcium and it has 29 times more calcium than peach - watercress has 120mg of calcium in 100 grams and peach has 4mg of calcium.
Does watercress or peach contain more potassium?
Watercress is a rich source of potassium and it has 170% more potassium than peach - watercress has 330mg of potassium in 100 grams and peach has 122mg of potassium.