Egg vs. Watercress
Nutrition comparison of Egg and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and watercress:
- Both watercress and egg are high in Vitamin A and calcium.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Egg has signficantly more iron than watercress.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- Watercress has 114.7 times less saturated fat than egg.
- Watercress is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and watercress has 92% less calories than egg - watercress has 11 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to watercress per calorie. Egg has a macronutrient ratio of 36:2:62 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Watercress | |
|---|---|---|
| Protein | 36% | 67% |
| Carbohydrates | 2% | 33% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and egg are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Watercress has more dietary fiber than egg - watercress has 0.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Watercress and egg contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 446% more protein than watercress - watercress has 2.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Watercress has 114.7 times less saturated fat than egg - watercress has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and watercress are low in trans fat - egg has 0.04g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Egg is high in cholesterol and watercress has less cholesterol than egg - egg has 372mg of cholesterol 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 egg - watercress has 43mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both watercress and egg are high in Vitamin A. is very similar to watercress for Vitamin A - watercress has 160ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than watercress - egg has 82iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress and egg contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 832 times more Vitamin K than egg - watercress has 250ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and watercress contain significant amounts of thiamin, niacin and Vitamin B6.
| Egg | Watercress | |
|---|---|---|
| Thiamin | 0.04 MG | 0.09 MG |
| Riboflavin | 0.457 MG | 0.12 MG |
| Niacin | 0.075 MG | 0.2 MG |
| Pantothenic acid | 1.533 MG | 0.31 MG |
| Vitamin B6 | 0.17 MG | 0.129 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both watercress and egg are high in calcium. Watercress has 114% more calcium than egg - watercress has 120mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than watercress - watercress has 0.2mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Watercress is an excellent source of potassium and it has 139% more potassium than egg - watercress has 330mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than watercress per 100 grams.
| Egg | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.023 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than watercress per 100 grams.
| Egg | Watercress | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.012 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Watercress (Watercress, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and watercress has 90% less calories than egg - watercress has 11 calories in 100g and egg has 143 calories.
Is watercress or egg better for protein?
Egg is a fantastic source of protein and it has 450% more protein than watercress - watercress has 2.3g of protein per 100 grams and egg has 12.6g of protein.
Does watercress or egg have more carbohydrates?
By weight, both watercress and egg are low in carbohydrates - watercress has 1.3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in egg comprise of 100% sugar.
Does watercress or egg contain more calcium?
Both watercress and egg are high in calcium. Watercress has 110% more calcium than egg - watercress has 120mg of calcium in 100 grams and egg has 56mg of calcium.
Does watercress or egg contain more potassium?
Watercress is a rich source of potassium and it has 140% more potassium than egg - watercress has 330mg of potassium in 100 grams and egg has 138mg of potassium.