Peanuts vs. Watercress
Nutrition comparison of Peanuts and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and watercress:
- Both watercress and peanuts are high in calcium and potassium.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is an excellent source of dietary fiber and protein.
- Watercress has 15.4 times less carbohydrates than peanut.
- Watercress has 23.5 times less sugar than peanut.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and watercress has 98% less calories than peanut - watercress has 11 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to watercress per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Watercress | |
|---|---|---|
| Protein | 16% | 67% |
| Carbohydrates | 14% | 33% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 15.4 times less carbohydrates than peanut - watercress has 1.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 15 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Watercress has 23.5 times less sugar than peanut - watercress has 0.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 959% more protein than watercress - watercress has 2.3g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and watercress has 100% less saturated fat than peanut - watercress has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and watercress are low in trans fat - peanut has 0.03g of trans fat per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than peanut - watercress has 43mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than peanut - watercress has 160ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 393% more Vitamin E than watercress - watercress has 1mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than peanut - watercress has 250ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and watercress contain significant amounts of thiamin and riboflavin.
| Peanuts | Watercress | |
|---|---|---|
| Thiamin | 0.152 MG | 0.09 MG |
| Riboflavin | 0.197 MG | 0.12 MG |
| Niacin | 14.355 MG | 0.2 MG |
| Pantothenic acid | 1.011 MG | 0.31 MG |
| Vitamin B6 | 0.466 MG | 0.129 MG |
| Folate | 97 UG | 9 UG |
Minerals
calcium
Both watercress and peanuts are high in calcium. Watercress has 107% more calcium than peanut - watercress has 120mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 690% more iron than watercress - watercress has 0.2mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both watercress and peanuts are high in potassium. Peanut has 92% more potassium than watercress - watercress has 330mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and watercress contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.023 G |
| Total | 0.026 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than watercress per 100 grams.
| Peanuts | Watercress | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.012 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Watercress (Watercress, raw) .
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and watercress has 100% less calories than peanut - watercress has 11 calories in 100g and peanut has 587 calories.
Is watercress or peanuts better for protein?
Peanut is a fantastic source of protein and it has 960% more protein than watercress - watercress has 2.3g of protein per 100 grams and peanut has 24.4g of protein.
Does watercress or peanuts have more carbohydrates?
By weight, watercress has 15.4 times fewer carbohydrates than peanut - watercress has 1.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does watercress or peanuts contain more calcium?
Both watercress and peanuts are high in calcium. Watercress has 110% more calcium than peanut - watercress has 120mg of calcium in 100 grams and peanut has 58mg of calcium.
Does watercress or peanuts contain more potassium?
Both watercress and peanuts are high in potassium. Peanut has 90% more potassium than watercress - watercress has 330mg of potassium in 100 grams and peanut has 634mg of potassium.