Kefir vs. Watercress
Nutrition comparison of Kefir and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and watercress:
- Both watercress and kefir are high in Vitamin A and calcium.
- Watercress has 22 times less sugar than kefir.
- Watercress has 74% less calories than kefir.
- Watercress has more thiamin and Vitamin B6, however, kefir contains more Vitamin B12.
- Watercress is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 74% less calories than kefir - watercress has 11 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much lighter in protein, heavier in carbs and much heavier in fat compared to watercress per calorie. Kefir has a macronutrient ratio of 35:44:21 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Watercress | |
|---|---|---|
| Protein | 35% | 67% |
| Carbohydrates | 44% | 33% |
| Fat | 21% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and kefir are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Watercress has more dietary fiber than kefir - watercress has 0.5g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Watercress has 22 times less sugar than kefir - watercress has 0.2g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Watercress and kefir contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both watercress and kefir are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and watercress are low in trans fat - kefir has 0.04g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Both kefir and watercress are low in cholesterol - kefir has 5mg 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 214 times more Vitamin C than kefir - watercress has 43mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both watercress and kefir are high in Vitamin A. Watercress is very similar to watercress for Vitamin A - watercress has 160ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than watercress - kefir has 41iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress and kefir contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 2499 times more Vitamin K than kefir - watercress has 250ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Watercress has more thiamin and Vitamin B6, however, kefir contains more Vitamin B12. Both kefir and watercress contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Kefir | Watercress | |
|---|---|---|
| Thiamin | 0.03 MG | 0.09 MG |
| Riboflavin | 0.135 MG | 0.12 MG |
| Niacin | 0.15 MG | 0.2 MG |
| Pantothenic acid | 0.385 MG | 0.31 MG |
| Vitamin B6 | 0.058 MG | 0.129 MG |
| Folate | 13 UG | 9 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both watercress and kefir are high in calcium. Kefir has a little more calcium (8%) than watercress by weight - watercress has 120mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Watercress and kefir contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Watercress is an excellent source of potassium and it has 101% more potassium than kefir - watercress has 330mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.023 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and watercress contain small amounts of linoleic acid.
| Kefir | Watercress | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.012 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Watercress (Watercress, raw) .
Kefir 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 kefir contain more calories in 100 grams?Watercress has 70% less calories than kefir - watercress has 11 calories in 100g and kefir has 43 calories.
Is watercress or kefir better for protein?
Watercress and kefir contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and kefir has 3.8g of protein.
Does watercress or kefir have more carbohydrates?
By weight, both watercress and kefir are low in carbohydrates - watercress has 1.3g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in kefir comprise of 100% sugar.
Does watercress or kefir contain more calcium?
Both watercress and kefir are high in calcium. Kefir has a little more calcium ( 10%) than watercress by weight - watercress has 120mg of calcium in 100 grams and kefir has 130mg of calcium.
Does watercress or kefir contain more potassium?
Watercress is a rich source of potassium and it has 100% more potassium than kefir - watercress has 330mg of potassium in 100 grams and kefir has 164mg of potassium.