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Comparing Nutrients in 100 calories WatercressVS Waxgourd

Weight per 100 calories

Watercress
909g
Waxgourd
769g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Watercress or Waxgourd?

Macros Ratio

Protein Fat Carbs

Watercress
60%
6%
34%
Waxgourd
10%
12%
78%
100 kcal ▼

Macro Nutrients

Watercressvs Waxgourd
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.94%0.91g
Fat
1.6%1.54g
0.91 gvs1.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.77%0.25g
Saturated Fat
0.38%0.12g
0.25 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
NA
0.21 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
3.94%0.67g
0.11 gvs0.67 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.02%11.7g
Carbohydrate
17.8%23g
11.7 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.5%1.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.55g
Fiber
58.7%22.3g
4.55 gvs22.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
37.3%21g
Protein
5.5%3.08g
21 gvs3.08 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Watercressvs Waxgourd
162%1455μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1455 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.82mg
Vitamin B1
25.6%0.31mg
Thiamine
0.82 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84%1.1mg
Vitamin B2
65%0.85mg
Riboflavin
1.1 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.8mg
Vitamin B3
19.2%3.08mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs3.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56.4%2.8mg
Vitamin B5
20.5%1.02mg
Pantothenic acid
2.8 mgvs1.02 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B6
20.7%0.27mg
Pyridoxine
1.17 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.5%82μg
Vitamin B9
9.6%38.5μg
Folates and Folic Acid
82 μgvs38.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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434%391mg
Vitamin C
111%100mg
Ascorbic acid
391 mgvs100 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60.6%9.1mg
Vitamin E
NA
Tocopherols and Tocotrienols
9.1 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1894%2273μg
Vitamin K
NA
Phytomenadione or phylloquinone
2273 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Watercressvs Waxgourd
109%1091mg
Calcium
14.6%146mg
1091 mgvs146 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.8%0.7mg
Copper
19.7%0.18mg
0.7 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
22.7%1.8mg
Iron
38.5%3.08mg
1.8 mgvs3.08 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.5%191mg
Magnesium
18.3%77mg
191 mgvs77 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
19.4%0.45mg
2.2 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
78%545mg
Phosphorus
21%146mg
545 mgvs146 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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88.2%3000mg
Potassium
1.36%46mg
3000 mgvs46 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg
Selenium
2.8%1.54μg
8.2 μgvs1.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
25%373mg
Sodium
57%854mg
373 mgvs854 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.1%1mg
Zinc
42.7%4.7mg
1 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%865g
Water
20%739g
865 gvs739 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Watercress vs Waxgourd:
Comparing minerals per 100 calories for Watercress vs Waxgourd:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

WatercressVS Boiled WaxgourdWaxgourdVS Boiled Waxgourd
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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