Almonds vs. Watercress
Nutrition comparison of Almonds and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and watercress:
- Both watercress and almonds are high in calcium and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and protein.
- Watercress has 15.7 times less carbohydrates than almond.
- Watercress has 20.7 times less sugar than almond.
- Watercress has signficantly less saturated fat than almond.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and watercress has 98% less calories than almond - watercress has 11 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to watercress per calorie. Almonds has a macronutrient ratio of 14:14:73 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Watercress | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 14% | 33% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 15.7 times less carbohydrates than almond - watercress has 1.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 24 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Watercress has 20.7 times less sugar than almond - watercress has 0.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 820% more protein than watercress - watercress has 2.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Watercress has signficantly less saturated fat than almond - watercress has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and watercress are low in trans fat - almond has 0.02g 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 almond - watercress has 43mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than almond - watercress has 160ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 24 times more Vitamin E than watercress - watercress has 1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than almond - watercress has 250ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and watercress contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Watercress | |
|---|---|---|
| Thiamin | 0.205 MG | 0.09 MG |
| Riboflavin | 1.138 MG | 0.12 MG |
| Niacin | 3.618 MG | 0.2 MG |
| Pantothenic acid | 0.471 MG | 0.31 MG |
| Vitamin B6 | 0.137 MG | 0.129 MG |
| Folate | 44 UG | 9 UG |
Minerals
calcium
Both watercress and almonds are high in calcium. Almond has 124% more calcium than watercress - watercress has 120mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 17 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both watercress and almonds are high in potassium. Almond has 122% more potassium than watercress - watercress has 330mg of potassium per 100 grams and almond has 733mg 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, almond has more isorhamnetin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than almond per 100 grams.
| Almonds | Watercress | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 23.03 mg |
| Quercetin | 0.36 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.2 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,
| Almonds | Watercress | |
|---|---|---|
| beta-carotene | 1 UG | 1914 UG |
| lutein + zeaxanthin | 1 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.023 G |
| Total | 0.003 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than watercress per 100 grams.
| Almonds | Watercress | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.012 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Watercress (Watercress, raw) .
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and watercress has 100% less calories than almond - watercress has 11 calories in 100g and almond has 579 calories.
Is watercress or almonds better for protein?
Almond is a fantastic source of protein and it has 820% more protein than watercress - watercress has 2.3g of protein per 100 grams and almond has 21.2g of protein.
Does watercress or almonds have more carbohydrates?
By weight, watercress has 15.7 times fewer carbohydrates than almond - watercress has 1.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does watercress or almonds contain more calcium?
Both watercress and almonds are high in calcium. Almond has 120% more calcium than watercress - watercress has 120mg of calcium in 100 grams and almond has 269mg of calcium.
Does watercress or almonds contain more iron?
Almond is an abundant source of iron and it has 17 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and almond has 3.7mg of iron.
Does watercress or almonds contain more potassium?
Both watercress and almonds are high in potassium. Almond has 120% more potassium than watercress - watercress has 330mg of potassium in 100 grams and almond has 733mg of potassium.