How many calories are in one cup of watercress?

Watercress has 4 calories per cup or 12 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

How much protein is in one cup of watercress?

One cup of Watercress has 0.8 grams of protein or about 2% of daily recommended intake. Watercress is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in watercress?

Watercress is an excellent source of many nutrients, including Vitamin A, Vitamin C, calcium, potassium and Vitamin K.

Does watercress contain antioxidants?

Watercress contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol, myricetin and quercetin.

What's similar to watercress in cooking?

Butterhead lettuce, endive, kale and radishes are similar to, or commonly paired with watercress in cooking and recipes.

Food with Nutrition Similar to Watercress

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Summary
Similar plants
Similar dairy
Similar nuts

Watercress source

Similar to Watercress

A common and nutrient dense vegetable, watercress is an excellent source of Vitamin C, Vitamin A, calcium and potassium. One cup of watercress contains about 4 calories.

Many foods are similar nutritionally to watercress, including kale, scallion, collard greens and chives.

We compared the key nutrients in watercress (Vitamin C, Vitamin A, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Kale, Scallion, Collard Greens, Chives, Cilantro, Parsley, Arugula, Spinach, Asparagus, Basil, Endive, Green Bean, Leeks, Fennel, Sage, Butterhead Lettuce, Marjoram, Oregano

dairy and eggs: Mayonnaise

nuts, grains and legumes: Soybean Oil

The details of the top 20 foods most nutritionally similar to watercress are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to watercress. Kale, scallion, collard greens, chives and cilantro are all high in Vitamin C, Vitamin A, calcium and or potassium.

Kale

Similarity: > 99%

Kale is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Moreover, kale contains more dietary fiber, iron, riboflavin and niacin than watercress.

For 100 grams of watercress and kale:

Watercress (3 cups)		Kale (5 cups)
43	Vitamin C (MG)	93
160	Vitamin A (UG)	241
120	calcium (MG)	254
330	potassium (MG)	348

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	35
0.5	dietary fiber (G)	4.1
0.2	sugar (G)	0.99
2.3	protein (G)	2.9
0.03	saturated fat (G)	0.18
43	Vitamin C (MG)	93
160	Vitamin A (UG)	241
1	Vitamin E (MG)	0.66
0.2	iron (MG)	1.6
0.09	thiamin (MG)	0.11
0.12	riboflavin (MG)	0.35
0.2	niacin (MG)	1.2
0.31	pantothenic acid (MG)	0.37
0.13	Vitamin B6 (MG)	0.15
9	folate (UG)	62

0.997 | 0.997 | 4.77 Complete Comparison:
Kale vs. Watercress

Scallion

Similarity: > 95%

Scallion is also high in Vitamin C, calcium and potassium. Also, scallion contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and scallion:

Watercress (3 cups)		Scallion (1 cup)
43	Vitamin C (MG)	19
160	Vitamin A (UG)	50
120	calcium (MG)	72
330	potassium (MG)	276

However, watercress does contain more Vitamin A and Vitamin B6 than scallion by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	32
0.5	dietary fiber (G)	2.6
0.2	sugar (G)	2.3
2.3	protein (G)	1.8
0.03	saturated fat (G)	0.03
43	Vitamin C (MG)	19
160	Vitamin A (UG)	50
1	Vitamin E (MG)	0.55
0.2	iron (MG)	1.5
0.09	thiamin (MG)	0.06
0.12	riboflavin (MG)	0.08
0.2	niacin (MG)	0.53
0.31	pantothenic acid (MG)	0.08
0.13	Vitamin B6 (MG)	0.06
9	folate (UG)	64

0.994 | 0.994 | 2.47 Complete Comparison:
Scallion vs. Watercress

Collard Greens

Similarity: > 95%

Collard greens are high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Also, collard greens contains more dietary fiber and folate than watercress.

For 100 grams of watercress and collard greens:

Watercress (3 cups)		Collard Greens (2.75 cups)
43	Vitamin C (MG)	35
160	Vitamin A (UG)	251
120	calcium (MG)	232
330	potassium (MG)	213

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	32
0.5	dietary fiber (G)	4
0.2	sugar (G)	0.46
2.3	protein (G)	3
0.03	saturated fat (G)	0.06
43	Vitamin C (MG)	35
160	Vitamin A (UG)	251
1	Vitamin E (MG)	2.3
0.2	iron (MG)	0.47
0.09	thiamin (MG)	0.05
0.12	riboflavin (MG)	0.13
0.2	niacin (MG)	0.74
0.31	pantothenic acid (MG)	0.27
0.13	Vitamin B6 (MG)	0.17
9	folate (UG)	129

0.994 | 0.994 | 3.86 Complete Comparison:
Collard Greens vs. Watercress

Chives

Similarity: > 95%

Chives are high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and chives:

Watercress (3 cups)		Chives (33 tbsps)
43	Vitamin C (MG)	58
160	Vitamin A (UG)	218
120	calcium (MG)	92
330	potassium (MG)	296

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	30
0.5	dietary fiber (G)	2.5
0.2	sugar (G)	1.9
2.3	protein (G)	3.3
0.03	saturated fat (G)	0.15
43	Vitamin C (MG)	58
160	Vitamin A (UG)	218
1	Vitamin E (MG)	0.21
0.2	iron (MG)	1.6
0.09	thiamin (MG)	0.08
0.12	riboflavin (MG)	0.12
0.2	niacin (MG)	0.65
0.31	pantothenic acid (MG)	0.32
0.13	Vitamin B6 (MG)	0.14
9	folate (UG)	105

0.993 | 0.993 | 3.79 Complete Comparison:
Chives vs. Watercress

Cilantro

Similarity: > 95%

Cilantro is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Moreover, cilantro contains more dietary fiber, Vitamin E, iron, niacin and folate than watercress.

For 100 grams of watercress and cilantro:

Watercress (3 cups)		Cilantro (6 cups)
43	Vitamin C (MG)	27
160	Vitamin A (UG)	337
120	calcium (MG)	67
330	potassium (MG)	521

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	23
0.5	dietary fiber (G)	2.8
0.2	sugar (G)	0.87
2.3	protein (G)	2.1
0.03	saturated fat (G)	0.01
43	Vitamin C (MG)	27
160	Vitamin A (UG)	337
1	Vitamin E (MG)	2.5
0.2	iron (MG)	1.8
0.09	thiamin (MG)	0.07
0.12	riboflavin (MG)	0.16
0.2	niacin (MG)	1.1
0.31	pantothenic acid (MG)	0.57
0.13	Vitamin B6 (MG)	0.15
9	folate (UG)	62

0.993 | 0.993 | 3.73 Complete Comparison:
Cilantro vs. Watercress

Parsley

Similarity: > 95%

Parsley is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Moreover, parsley contains more dietary fiber, iron, niacin and folate than watercress.

For 100 grams of watercress and parsley:

Watercress (3 cups)		Parsley (1.75 cup)
43	Vitamin C (MG)	133
160	Vitamin A (UG)	421
120	calcium (MG)	138
330	potassium (MG)	554

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	36
0.5	dietary fiber (G)	3.3
0.2	sugar (G)	0.85
2.3	protein (G)	3
0.03	saturated fat (G)	0.13
43	Vitamin C (MG)	133
160	Vitamin A (UG)	421
1	Vitamin E (MG)	0.75
0.2	iron (MG)	6.2
0.09	thiamin (MG)	0.09
0.12	riboflavin (MG)	0.1
0.2	niacin (MG)	1.3
0.31	pantothenic acid (MG)	0.4
0.13	Vitamin B6 (MG)	0.09
9	folate (UG)	152

0.992 | 0.992 | 4.88 Complete Comparison:
Parsley vs. Watercress

Arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Also, arugula contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and arugula:

Watercress (3 cups)		Arugula (50 leaves)
43	Vitamin C (MG)	15
160	Vitamin A (UG)	119
120	calcium (MG)	160
330	potassium (MG)	369

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	25
0.5	dietary fiber (G)	1.6
0.2	sugar (G)	2.1
2.3	protein (G)	2.6
0.03	saturated fat (G)	0.09
43	Vitamin C (MG)	15
160	Vitamin A (UG)	119
1	Vitamin E (MG)	0.43
0.2	iron (MG)	1.5
0.09	thiamin (MG)	0.04
0.12	riboflavin (MG)	0.09
0.2	niacin (MG)	0.31
0.31	pantothenic acid (MG)	0.44
0.13	Vitamin B6 (MG)	0.07
9	folate (UG)	97

0.991 | 0.991 | 2.95 Complete Comparison:
Arugula vs. Watercress

Spinach

Similarity: > 95%

Spinach is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Moreover, spinach contains more dietary fiber, iron, Vitamin B6 and folate than watercress.

For 100 grams of watercress and spinach:

Watercress (3 cups)		Spinach (3.5 cups)
43	Vitamin C (MG)	28
160	Vitamin A (UG)	469
120	calcium (MG)	99
330	potassium (MG)	558

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	23
0.5	dietary fiber (G)	2.2
0.2	sugar (G)	0.42
2.3	protein (G)	2.9
0.03	saturated fat (G)	0.06
43	Vitamin C (MG)	28
160	Vitamin A (UG)	469
1	Vitamin E (MG)	2
0.2	iron (MG)	2.7
0.09	thiamin (MG)	0.08
0.12	riboflavin (MG)	0.19
0.2	niacin (MG)	0.72
0.31	pantothenic acid (MG)	0.07
0.13	Vitamin B6 (MG)	0.2
9	folate (UG)	194

0.99 | 0.99 | 4.7 Complete Comparison:
Spinach vs. Watercress

Asparagus

Similarity: > 95%

Asparagus are also high in potassium and contains some of the same nutrients. Also, asparagus contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and asparagus:

Watercress (3 cups)		Asparagus (3/4 cup)
43	Vitamin C (MG)	5.6
160	Vitamin A (UG)	38
120	calcium (MG)	24
330	potassium (MG)	202

However, watercress does contain more Vitamin C, Vitamin A and calcium than asparagus by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	20
0.5	dietary fiber (G)	2.1
0.2	sugar (G)	1.9
2.3	protein (G)	2.2
0.03	saturated fat (G)	0.04
43	Vitamin C (MG)	5.6
160	Vitamin A (UG)	38
1	Vitamin E (MG)	1.1
0.2	iron (MG)	2.1
0.09	thiamin (MG)	0.14
0.12	riboflavin (MG)	0.14
0.2	niacin (MG)	0.98
0.31	pantothenic acid (MG)	0.27
0.13	Vitamin B6 (MG)	0.09
9	folate (UG)	52

0.99 | 0.99 | 1.95 Complete Comparison:
Asparagus vs. Watercress

Basil

Similarity: > 95%

Basil is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Also, basil contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and basil:

Watercress (3 cups)		Basil (200 leaves)
43	Vitamin C (MG)	18
160	Vitamin A (UG)	264
120	calcium (MG)	177
330	potassium (MG)	295

However, watercress

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	23
0.5	dietary fiber (G)	1.6
0.2	sugar (G)	0.3
2.3	protein (G)	3.2
0.03	saturated fat (G)	0.04
43	Vitamin C (MG)	18
160	Vitamin A (UG)	264
1	Vitamin E (MG)	0.8
0.2	iron (MG)	3.2
0.09	thiamin (MG)	0.03
0.12	riboflavin (MG)	0.08
0.2	niacin (MG)	0.9
0.31	pantothenic acid (MG)	0.21
0.13	Vitamin B6 (MG)	0.16
9	folate (UG)	68

0.988 | 0.988 | 3.84 Complete Comparison:
Basil vs. Watercress

Endive

Similarity: > 95%

Endive is also high in Vitamin A, calcium and potassium. Moreover, endive contains more dietary fiber, iron, pantothenic acid and folate than watercress.

For 100 grams of watercress and endive:

Watercress (3 cups)		Endive (2 cups)
43	Vitamin C (MG)	6.5
160	Vitamin A (UG)	108
120	calcium (MG)	52
330	potassium (MG)	314

However, watercress does contain more Vitamin C and Vitamin B6 than endive by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	17
0.5	dietary fiber (G)	3.1
0.2	sugar (G)	0.25
2.3	protein (G)	1.3
0.03	saturated fat (G)	0.05
43	Vitamin C (MG)	6.5
160	Vitamin A (UG)	108
1	Vitamin E (MG)	0.44
0.2	iron (MG)	0.83
0.09	thiamin (MG)	0.08
0.12	riboflavin (MG)	0.08
0.2	niacin (MG)	0.4
0.31	pantothenic acid (MG)	0.9
0.13	Vitamin B6 (MG)	0.02
9	folate (UG)	142

0.985 | 0.985 | 2.82 Complete Comparison:
Endive vs. Watercress

Green Bean

Similarity: > 95%

Green bean is also high in Vitamin C and potassium. Also, green bean contains more dietary fiber and iron than watercress.

For 100 grams of watercress and green bean:

Watercress (3 cups)		Green Bean (1 cup)
43	Vitamin C (MG)	12
160	Vitamin A (UG)	35
120	calcium (MG)	37
330	potassium (MG)	211

However, watercress does contain more Vitamin A and calcium than green bean by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	31
0.5	dietary fiber (G)	2.7
0.2	sugar (G)	3.3
2.3	protein (G)	1.8
0.03	saturated fat (G)	0.05
43	Vitamin C (MG)	12
160	Vitamin A (UG)	35
1	Vitamin E (MG)	0.41
0.2	iron (MG)	1
0.09	thiamin (MG)	0.08
0.12	riboflavin (MG)	0.1
0.2	niacin (MG)	0.73
0.31	pantothenic acid (MG)	0.23
0.13	Vitamin B6 (MG)	0.14
9	folate (UG)	33

0.984 | 0.984 | 1.85 Complete Comparison:
Green Bean vs. Watercress

Leeks

Similarity: > 95%

Leeks are also high in calcium and contains some of the same nutrients. Moreover, leeks contains more dietary fiber, iron, Vitamin B6 and folate than watercress.

For 100 grams of watercress and leeks:

Watercress (3 cups)		Leeks (about 1 cup)
43	Vitamin C (MG)	12
160	Vitamin A (UG)	83
120	calcium (MG)	59
330	potassium (MG)	180

However, watercress does contain more Vitamin C, Vitamin A, potassium and riboflavin than leeks by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	61
0.5	dietary fiber (G)	1.8
0.2	sugar (G)	3.9
2.3	protein (G)	1.5
0.03	saturated fat (G)	0.04
43	Vitamin C (MG)	12
160	Vitamin A (UG)	83
1	Vitamin E (MG)	0.92
0.2	iron (MG)	2.1
0.09	thiamin (MG)	0.06
0.12	riboflavin (MG)	0.03
0.2	niacin (MG)	0.4
0.31	pantothenic acid (MG)	0.14
0.13	Vitamin B6 (MG)	0.23
9	folate (UG)	64

0.981 | 0.981 | 2.23 Complete Comparison:
Leeks vs. Watercress

Fennel

Similarity: > 95%

Fennel is also high in calcium and potassium. Also, fennel contains more dietary fiber and iron than watercress.

For 100 grams of watercress and fennel:

Watercress (3 cups)		Fennel (1.25 cup)
43	Vitamin C (MG)	12
160	Vitamin A (UG)	48
120	calcium (MG)	49
330	potassium (MG)	414

However, watercress does contain more Vitamin C, Vitamin A, thiamin, riboflavin and Vitamin B6 than fennel by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	31
0.5	dietary fiber (G)	3.1
0.2	sugar (G)	3.9
2.3	protein (G)	1.2
0.03	saturated fat (G)	0.09
43	Vitamin C (MG)	12
160	Vitamin A (UG)	48
1	Vitamin E (MG)	0.58
0.2	iron (MG)	0.73
0.09	thiamin (MG)	0.01
0.12	riboflavin (MG)	0.03
0.2	niacin (MG)	0.64
0.31	pantothenic acid (MG)	0.23
0.13	Vitamin B6 (MG)	0.05
9	folate (UG)	27

0.981 | 0.981 | 1.94 Complete Comparison:
Fennel vs. Watercress

Sage

Similarity: > 95%

More nutritionally dense than watercress, sage is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Also, sage contains more dietary fiber, protein and Vitamin E than watercress.

For 100 grams of watercress and sage:

Watercress (3 cups)		Sage (143 tsps)
43	Vitamin C (MG)	32
160	Vitamin A (UG)	295
120	calcium (MG)	1652
330	potassium (MG)	1070

However, watercress does contain more pantothenic acid than sage by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	315
0.5	dietary fiber (G)	40
0.2	sugar (G)	1.7
2.3	protein (G)	11
0.03	saturated fat (G)	7
43	Vitamin C (MG)	32
160	Vitamin A (UG)	295
1	Vitamin E (MG)	7.5
0.2	iron (MG)	28
0.09	thiamin (MG)	0.75
0.12	riboflavin (MG)	0.34
0.2	niacin (MG)	5.7
0.31	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	2.7
9	folate (UG)	274

0.981 | 0.981 | 12.5 Complete Comparison:
Sage vs. Watercress

Butterhead Lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium. Also, butterhead lettuce contains more dietary fiber, iron and folate than watercress.

For 100 grams of watercress and butterhead lettuce:

Watercress (3 cups)		Butterhead Lettuce (1.75 cup)
43	Vitamin C (MG)	3.7
160	Vitamin A (UG)	166
120	calcium (MG)	35
330	potassium (MG)	238

However, watercress does contain more Vitamin C and calcium than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	13
0.5	dietary fiber (G)	1.1
0.2	sugar (G)	0.94
2.3	protein (G)	1.4
0.03	saturated fat (G)	0.03
43	Vitamin C (MG)	3.7
160	Vitamin A (UG)	166
1	Vitamin E (MG)	0.18
0.2	iron (MG)	1.2
0.09	thiamin (MG)	0.06
0.12	riboflavin (MG)	0.06
0.2	niacin (MG)	0.36
0.31	pantothenic acid (MG)	0.15
0.13	Vitamin B6 (MG)	0.08
9	folate (UG)	73

0.979 | 0.979 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Watercress

Marjoram

Similarity: > 95%

More nutritionally dense than watercress, marjoram is high in many of the same nutrients as watercress, including Vitamin C, Vitamin A, calcium and potassium. Moreover, marjoram contains more dietary fiber, protein, iron and thiamin than watercress.

For 100 grams of watercress and marjoram:

Watercress (3 cups)		Marjoram (167 tsps)
43	Vitamin C (MG)	51
160	Vitamin A (UG)	403
120	calcium (MG)	1990
330	potassium (MG)	1522

However, watercress does contain more pantothenic acid than marjoram by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	271
0.5	dietary fiber (G)	40
0.2	sugar (G)	4.1
2.3	protein (G)	13
0.03	saturated fat (G)	0.53
43	Vitamin C (MG)	51
160	Vitamin A (UG)	403
1	Vitamin E (MG)	1.7
0.2	iron (MG)	83
0.09	thiamin (MG)	0.29
0.12	riboflavin (MG)	0.32
0.2	niacin (MG)	4.1
0.31	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	1.2
9	folate (UG)	274

0.966 | 0.966 | 12.19 Complete Comparison:
Marjoram vs. Watercress

Oregano

Similarity: > 95%

More nutritionally dense than watercress, oregano is also high in calcium and potassium. Also, oregano contains more dietary fiber, protein and Vitamin E than watercress.

For 100 grams of watercress and oregano:

Watercress (3 cups)		Oregano (100 tsps)
43	Vitamin C (MG)	2.3
160	Vitamin A (UG)	85
120	calcium (MG)	1597
330	potassium (MG)	1260

However, watercress does contain more Vitamin C and Vitamin A than oregano by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	265
0.5	dietary fiber (G)	43
0.2	sugar (G)	4.1
2.3	protein (G)	9
0.03	saturated fat (G)	1.6
43	Vitamin C (MG)	2.3
160	Vitamin A (UG)	85
1	Vitamin E (MG)	18
0.2	iron (MG)	37
0.09	thiamin (MG)	0.18
0.12	riboflavin (MG)	0.53
0.2	niacin (MG)	4.6
0.31	pantothenic acid (MG)	0.92
0.13	Vitamin B6 (MG)	1
9	folate (UG)	237

0.962 | 0.962 | 11.41 Complete Comparison:
Oregano vs. Watercress

dairy and eggs

Mayonnaise

Similarity: > 95%

Mayonnaise contains nutrients similar to watercress, but in smaller amounts overall. Also, mayonnaise contains more trans fat, Vitamin D and Vitamin E than watercress.

For 100 grams of watercress and mayonnaise:

Watercress (3 cups)		Mayonnaise (7 tbsps)
43	Vitamin C (MG)	0
160	Vitamin A (UG)	16
120	calcium (MG)	8
330	potassium (MG)	20

However, watercress does contain more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than mayonnaise by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	680
0.5	dietary fiber (G)	0
0.2	sugar (G)	0.57
2.3	protein (G)	0.96
0.03	saturated fat (G)	12
0	trans fat (G)	0.19
43	Vitamin C (MG)	0
160	Vitamin A (UG)	16
0	Vitamin D (IU)	7
1	Vitamin E (MG)	3.3
0.2	iron (MG)	0.21
0.09	thiamin (MG)	0.01
0.12	riboflavin (MG)	0.02
0.2	niacin (MG)	0
0.31	pantothenic acid (MG)	0.17
0.13	Vitamin B6 (MG)	0.01
9	folate (UG)	5
0	Vitamin B12 (UG)	0.12

0.975 | 0.975 | 2.87 Complete Comparison:
Mayonnaise vs. Watercress

nuts, grains and legumes

Soybean Oil

Similarity: > 95%

Soybean oil contains nutrients similar to watercress, but in smaller amounts overall. Also, soybean oil contains more trans fat and Vitamin E than watercress.

For 100 grams of watercress and soybean oil:

Watercress (3 cups)		Soybean Oil (7 tablespoons)
43	Vitamin C (MG)	0
160	Vitamin A (UG)	0
120	calcium (MG)	0
330	potassium (MG)	0

However, watercress does contain more dietary fiber, protein, Vitamin C, Vitamin A and calcium than soybean oil by weight.

Here is a comparison of the rest of nutrients:

11	calories (KCAL)	884
0.5	dietary fiber (G)	0
0.2	sugar (G)	0
2.3	protein (G)	0
0.03	saturated fat (G)	15
0	trans fat (G)	0.68
43	Vitamin C (MG)	0
160	Vitamin A (UG)	0
1	Vitamin E (MG)	8.2
0.2	iron (MG)	0.02
0.09	thiamin (MG)	0
0.12	riboflavin (MG)	0
0.2	niacin (MG)	0
0.31	pantothenic acid (MG)	0
0.13	Vitamin B6 (MG)	0
9	folate (UG)	0

0.974 | 0.974 | 2.99 Complete Comparison:
Soybean Oil vs. Watercress

Other Nutritional Substitutes

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