Watercress vs. Zucchini
Nutrition comparison of Watercress and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watercress
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watercress and zucchini:
- Both zucchini and watercress are high in Vitamin C and potassium.
- Watercress is an excellent source of Vitamin A, Vitamin K and calcium.
- Zucchini has more niacin and folate.
USDA sources for nutritional information: Watercress (Watercress, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and watercress contain similar amounts of calories - zucchini has 17 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, watercress is much heavier in protein, much lighter in carbs and lighter in fat compared to zucchini per calorie. Watercress has a macronutrient ratio of 67:33:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watercress | Zucchini | |
|---|---|---|
| Protein | 67% | 24% |
| Carbohydrates | 33% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and watercress are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Zucchini has 100% more dietary fiber than watercress - zucchini has 1g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Zucchini and watercress contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Zucchini and watercress contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both zucchini and watercress are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both zucchini and watercress are high in Vitamin C. Watercress has 140% more Vitamin C than zucchini - zucchini has 17.9mg 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 15 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Zucchini and watercress contain similar amounts of Vitamin E - zucchini has 0.12mg 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 57 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Zucchini has more niacin and folate. Both watercress and zucchini contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Watercress | Zucchini | |
|---|---|---|
| Thiamin | 0.09 MG | 0.045 MG |
| Riboflavin | 0.12 MG | 0.094 MG |
| Niacin | 0.2 MG | 0.451 MG |
| Pantothenic acid | 0.31 MG | 0.204 MG |
| Vitamin B6 | 0.129 MG | 0.163 MG |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 650% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Zucchini and watercress contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both zucchini and watercress are high in potassium. Watercress has 26% more potassium than zucchini - zucchini has 261mg 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,
| Watercress | Zucchini | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 23.03 mg | ~ |
| myricetin | 0.2 mg | ~ |
| Quercetin | 29.99 mg | 0.66 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,
| Watercress | Zucchini | |
|---|---|---|
| beta-carotene | 1914 UG | 120 UG |
| lutein + zeaxanthin | 5767 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Watercress | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.023 G | 0.061 G |
| Total | 0.023 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both watercress and zucchini contain small amounts of linoleic acid.
| Watercress | Zucchini | |
|---|---|---|
| linoleic acid | 0.012 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.012 G | 0.031 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: Watercress (Watercress, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Watercress g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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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 zucchini or watercress contain more calories in 100 grams?Zucchini and watercress contain similar amounts of calories - zucchini has 17 calories in 100g and watercress has 11 calories.
Is zucchini or watercress better for protein?
Zucchini and watercress contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and watercress has 2.3g of protein.
Does zucchini or watercress have more carbohydrates?
By weight, both zucchini and watercress are low in carbohydrates - zucchini has 3.1g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does zucchini or watercress contain more calcium?
Watercress is a rich source of calcium and it has 650% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and watercress has 120mg of calcium.
Does zucchini or watercress contain more potassium?
Both zucchini and watercress are high in potassium. Watercress has 30% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and watercress has 330mg of potassium.