Honeydew vs. Watercress
Nutrition comparison of Honeydew and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honeydew
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honeydew and watercress:
- Both honeydew and watercress are high in Vitamin C and potassium.
- Watercress has 39.6 times less sugar than honeydew.
- Watercress has 6 times less carbohydrates than honeydew.
- Watercress has 69% less calories than honeydew.
- Watercress has more thiamin and riboflavin, however, honeydew contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Honeydew (Melons, honeydew, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 69% less calories than honeydew - honeydew has 36 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, honeydew is much lighter in protein, much heavier in carbs and similar to watercress for fat. Honeydew has a macronutrient ratio of 5:92:3 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honeydew | Watercress | |
|---|---|---|
| Protein | 5% | 67% |
| Carbohydrates | 92% | 33% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 6 times less carbohydrates than honeydew - honeydew has 9.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in honeydew are made of 91% sugar and 9% dietary fiber, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Honeydew and watercress contain similar amounts of dietary fiber - honeydew has 0.8g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Watercress has 39.6 times less sugar than honeydew - honeydew has 8.1g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Watercress has 326% more protein than honeydew - honeydew has 0.54g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both honeydew and watercress are low in saturated fat - honeydew has 0.04g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both honeydew and watercress are high in Vitamin C. Watercress has 139% more Vitamin C than honeydew - honeydew has 18mg 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 52 times more Vitamin A than honeydew - honeydew has 3ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Honeydew and watercress contain similar amounts of Vitamin E - honeydew has 0.02mg 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 85 times more Vitamin K than honeydew - honeydew has 2.9ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more thiamin and riboflavin, however, honeydew contains more niacin and folate. Both honeydew and watercress contain significant amounts of pantothenic acid and Vitamin B6.
| Honeydew | Watercress | |
|---|---|---|
| Thiamin | 0.038 MG | 0.09 MG |
| Riboflavin | 0.012 MG | 0.12 MG |
| Niacin | 0.418 MG | 0.2 MG |
| Pantothenic acid | 0.155 MG | 0.31 MG |
| Vitamin B6 | 0.088 MG | 0.129 MG |
| Folate | 19 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 19 times more calcium than honeydew - honeydew has 6mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Honeydew and watercress contain similar amounts of iron - honeydew has 0.17mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both honeydew and watercress are high in potassium. Watercress has 45% more potassium than honeydew - honeydew has 228mg 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,
| Honeydew | Watercress | |
|---|---|---|
| beta-carotene | 30 UG | 1914 UG |
| lutein + zeaxanthin | 27 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both honeydew and watercress contain significant amounts of alpha linoleic acid (ALA).
| Honeydew | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.033 G | 0.023 G |
| Total | 0.033 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both honeydew and watercress contain small amounts of linoleic acid.
| Honeydew | Watercress | |
|---|---|---|
| linoleic acid | 0.026 G | 0.012 G |
| Total | 0.026 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: Honeydew (Melons, honeydew, raw) and Watercress (Watercress, raw) .
Honeydew 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 honeydew or watercress contain more calories in 100 grams?Watercress has 70% less calories than honeydew - honeydew has 36 calories in 100g and watercress has 11 calories.
Is honeydew or watercress better for protein?
Watercress has 330% more protein than honeydew - honeydew has 0.54g of protein per 100 grams and watercress has 2.3g of protein.
Does honeydew or watercress have more carbohydrates?
By weight, watercress has 6 times fewer carbohydrates than honeydew - honeydew has 9.1g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in honeydew are made of 90% sugar and 10% dietary fiber, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does honeydew or watercress contain more calcium?
Watercress is a rich source of calcium and it has 19 times more calcium than honeydew - honeydew has 6mg of calcium in 100 grams and watercress has 120mg of calcium.
Does honeydew or watercress contain more potassium?
Both honeydew and watercress are high in potassium. Watercress has 50% more potassium than honeydew - honeydew has 228mg of potassium in 100 grams and watercress has 330mg of potassium.