Orange vs. Watercress
Nutrition comparison of Orange and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and watercress:
- Both orange and watercress are high in Vitamin C and calcium.
- Orange is a great source of dietary fiber.
- Watercress has 3.1 times less calories than orange.
- Watercress has 44.7 times less sugar than orange.
- Watercress has 7.9 times less carbohydrates than orange.
- Watercress has more riboflavin and Vitamin B6, however, orange contains more niacin.
- Watercress is an excellent source of Vitamin A, Vitamin K and potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 3.1 times less calories than orange - orange has 46 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Orange has a macronutrient ratio of 6:91:4 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Watercress | |
|---|---|---|
| Protein | 6% | 67% |
| Carbohydrates | 91% | 33% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 7.9 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has 380% more dietary fiber than watercress - orange has 2.4g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Watercress has 44.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Orange and watercress contain similar amounts of protein - orange has 0.7g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both orange and watercress are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange and watercress are high in Vitamin C. Orange has a little more Vitamin C (5%) than watercress by weight - orange has 45mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 13 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Orange and watercress contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than orange - watercress has 250ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Watercress has more riboflavin and Vitamin B6, however, orange contains more niacin. Both orange and watercress contain significant amounts of thiamin, pantothenic acid and folate.
| Orange | Watercress | |
|---|---|---|
| Thiamin | 0.1 MG | 0.09 MG |
| Riboflavin | 0.04 MG | 0.12 MG |
| Niacin | 0.4 MG | 0.2 MG |
| Pantothenic acid | 0.25 MG | 0.31 MG |
| Vitamin B6 | 0.051 MG | 0.129 MG |
| Folate | 17 UG | 9 UG |
Minerals
calcium
Both orange and watercress are high in calcium. Watercress has 179% more calcium than orange - orange has 43mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Orange and watercress contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Watercress is an excellent source of potassium and it has 95% more potassium than orange - orange has 169mg of potassium per 100 grams and watercress has 330mg 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,
| Orange | Watercress | |
|---|---|---|
| beta-carotene | 71 UG | 1914 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.023 G |
| Total | 0.011 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both orange and watercress contain small amounts of linoleic acid.
| Orange | Watercress | |
|---|---|---|
| linoleic acid | 0.031 G | 0.012 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Watercress (Watercress, raw) .
Orange g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or watercress contain more calories in 100 grams?Watercress has 3.1 times less calories than orange - orange has 46 calories in 100g and watercress has 11 calories.
Is orange or watercress better for protein?
Orange and watercress contain similar amounts of protein - orange has 0.7g of protein per 100 grams and watercress has 2.3g of protein.
Does orange or watercress have more carbohydrates?
By weight, watercress has 7.9 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does orange or watercress contain more calcium?
Both orange and watercress are high in calcium. Watercress has 180% more calcium than orange - orange has 43mg of calcium in 100 grams and watercress has 120mg of calcium.
Does orange or watercress contain more potassium?
Watercress is a rich source of potassium and it has 100% more potassium than orange - orange has 169mg of potassium in 100 grams and watercress has 330mg of potassium.