Cherry Tomato vs. Watercress
Nutrition comparison of Cherry Tomato and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherry tomato
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherry tomato and watercress:
- Both watercress and cherry tomato are high in Vitamin C and potassium.
- Watercress has more riboflavin, however, cherry tomato contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Cherry Tomato (Tomatoes, orange, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress and cherry tomato contain similar amounts of calories - watercress has 11 calories per 100 grams and cherry tomato has 16 calories.
For macronutrient ratios, cherry tomato is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Cherry tomato has a macronutrient ratio of 24:67:9 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherry Tomato | Watercress | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 67% | 33% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and cherry tomato are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and cherry tomato has 3.2g of carbohydrates.
dietary fiber
Cherry tomato has 80% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and cherry tomato has 0.9g of dietary fiber.
sugar
Watercress and cherry tomato contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and cherry tomato does not contain significant amounts.
Protein
protein
Watercress and cherry tomato contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and cherry tomato has 1.2g of protein.
Fat
saturated fat
Both watercress and cherry tomato are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and cherry tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both watercress and cherry tomato are high in Vitamin C. Watercress has 169% more Vitamin C than cherry tomato - watercress has 43mg of Vitamin C per 100 grams and cherry tomato has 16mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 113% more Vitamin A than cherry tomato - watercress has 160ug of Vitamin A per 100 grams and cherry tomato has 75ug of Vitamin A.
Vitamin E
Watercress has more Vitamin E than cherry tomato - watercress has 1mg of Vitamin E per 100 grams and cherry tomato does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than cherry tomato - watercress has 250ug of Vitamin K per 100 grams and cherry tomato does not contain significant amounts.
The B Vitamins
Watercress has more riboflavin, however, cherry tomato contains more niacin and folate. Both cherry tomato and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cherry Tomato | Watercress | |
|---|---|---|
| Thiamin | 0.046 MG | 0.09 MG |
| Riboflavin | 0.034 MG | 0.12 MG |
| Niacin | 0.593 MG | 0.2 MG |
| Pantothenic acid | 0.186 MG | 0.31 MG |
| Vitamin B6 | 0.06 MG | 0.129 MG |
| Folate | 29 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 23 times more calcium than cherry tomato - watercress has 120mg of calcium per 100 grams and cherry tomato has 5mg of calcium.
iron
Watercress and cherry tomato contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and cherry tomato has 0.47mg of iron.
potassium
Both watercress and cherry tomato are high in potassium. Watercress has 56% more potassium than cherry tomato - watercress has 330mg of potassium per 100 grams and cherry tomato has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than cherry tomato per 100 grams.
| Cherry Tomato | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.023 G |
| Total | 0.003 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, cherry tomato has more linoleic acid than watercress per 100 grams.
| Cherry Tomato | Watercress | |
|---|---|---|
| linoleic acid | 0.073 G | 0.012 G |
| Total | 0.073 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: Cherry Tomato (Tomatoes, orange, raw) and Watercress (Watercress, raw) .
Cherry Tomato g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 cherry tomato contain more calories in 100 grams?Watercress and cherry tomato contain similar amounts of calories - watercress has 11 calories in 100g and cherry tomato has 16 calories.
Is watercress or cherry tomato better for protein?
Watercress and cherry tomato contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and cherry tomato has 1.2g of protein.
Does watercress or cherry tomato have more carbohydrates?
By weight, both watercress and cherry tomato are low in carbohydrates - watercress has 1.3g of carbs for 100g and cherry tomato has 3.2g of carbohydrates.
Does watercress or cherry tomato contain more calcium?
Watercress is a rich source of calcium and it has 23 times more calcium than cherry tomato - watercress has 120mg of calcium in 100 grams and cherry tomato has 5mg of calcium.
Does watercress or cherry tomato contain more potassium?
Both watercress and cherry tomato are high in potassium. Watercress has 60% more potassium than cherry tomato - watercress has 330mg of potassium in 100 grams and cherry tomato has 212mg of potassium.