Pineapple vs. Watercress
Nutrition comparison of Pineapple and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and watercress:
- Both pineapple and watercress are high in Vitamin C.
- Watercress has 3.5 times less calories than pineapple.
- Watercress has 48.2 times less sugar than pineapple.
- Watercress has 9.1 times less carbohydrates than pineapple.
- Watercress has more riboflavin, however, pineapple contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 3.5 times less calories than pineapple - pineapple has 50 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and similar to watercress for fat. Pineapple has a macronutrient ratio of 4:94:2 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Watercress | |
|---|---|---|
| Protein | 4% | 67% |
| Carbohydrates | 94% | 33% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 9.1 times less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Pineapple has 180% more dietary fiber than watercress - pineapple has 1.4g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Watercress has 48.2 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Watercress has 326% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both pineapple and watercress are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both pineapple and watercress are high in Vitamin C. Pineapple has 11% more Vitamin C than watercress - pineapple has 47.8mg 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 pineapple - pineapple has 3ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Pineapple and watercress contain similar amounts of Vitamin E - pineapple 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 356 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin, however, pineapple contains more niacin and folate. Both pineapple and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Pineapple | Watercress | |
|---|---|---|
| Thiamin | 0.079 MG | 0.09 MG |
| Riboflavin | 0.032 MG | 0.12 MG |
| Niacin | 0.5 MG | 0.2 MG |
| Pantothenic acid | 0.213 MG | 0.31 MG |
| Vitamin B6 | 0.112 MG | 0.129 MG |
| Folate | 18 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 823% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Pineapple and watercress contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Watercress is an excellent source of potassium and it has 203% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and watercress has 330mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both pineapple and watercress contain small amounts of luteolin and myricetin.
| Pineapple | Watercress | |
|---|---|---|
| luteolin | 0.01 mg | 0.02 mg |
| myricetin | 0.01 mg | 0.2 mg |
| Quercetin | 0.14 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| kaempferol | ~ | 23.03 mg |
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,
| Pineapple | Watercress | |
|---|---|---|
| beta-carotene | 35 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and watercress contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.023 G |
| Total | 0.017 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and watercress contain small amounts of linoleic acid.
| Pineapple | Watercress | |
|---|---|---|
| linoleic acid | 0.023 G | 0.012 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Watercress (Watercress, raw) .
Pineapple 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 pineapple or watercress contain more calories in 100 grams?Watercress has 3.5 times less calories than pineapple - pineapple has 50 calories in 100g and watercress has 11 calories.
Is pineapple or watercress better for protein?
Watercress has 330% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and watercress has 2.3g of protein.
Does pineapple or watercress have more carbohydrates?
By weight, watercress has 9.1 times fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does pineapple or watercress contain more calcium?
Watercress is a rich source of calcium and it has 820% more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and watercress has 120mg of calcium.
Does pineapple or watercress contain more potassium?
Watercress is a rich source of potassium and it has 200% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and watercress has 330mg of potassium.