Conversion Calculator

Amount of nutrients in 100 g (grams) of Watercress, raw.

Nutrient	Amount and Unit	Percentage
Water	95.11 g	95.11%
Energy (calorie)	11 kcal
Energy (joule)	46 kJ
Protein	2.3 g	2.3%
Total lipid (fat)	0.1 g	0.1%
Ash	1.2 g	1.2%
Carbohydrate, by difference	1.29 g	1.29%
Fiber, total dietary	0.5 g	0.5%
Sugars, total	0.2 g	0.2%
Calcium, Ca	120 mg	0.12%
Iron, Fe	0.2 mg
Magnesium, Mg	21 mg	0.02%
Phosphorus, P	60 mg	0.06%
Potassium, K	330 mg	0.33%
Sodium, Na	41 mg	0.04%
Zinc, Zn	0.11 mg
Copper, Cu	0.077 mg
Manganese, Mn	0.244 mg
Selenium, Se	0.9 µg
Vitamin C, total ascorbic acid	43 mg	0.04%
Thiamin	0.09 mg
Riboflavin	0.12 mg
Niacin	0.2 mg
Pantothenic acid	0.31 mg
Vitamin B-6	0.129 mg
Folate, total	9 µg
Folic acid	0 µg
Folate, food	9 µg
Folate, DFE	9 µg
Choline, total	9 mg	0.01%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	160 µg
Retinol	0 µg
Carotene, beta	1914 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	3191 IU
Lycopene	0 µg
Lutein + zeaxanthin	5767 µg
Vitamin E (alpha-tocopherol)	1 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	250 µg
Fatty acids, total saturated	0.027 g	0.03%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0 g
16:0 hexadecanoic, palmitic fatty acid	0.024 g	0.02%
18:0 octadecanoic, stearic fatty acid	0.003 g
Fatty acids, total monounsaturated	0.008 g	0.01%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.002 g
18:1 undifferentiated	0.006 g	0.01%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.035 g	0.04%
18:2 undifferentiated	0.012 g	0.01%
18:3 undifferentiated, octadecatrienoic, linolenic	0.023 g	0.02%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.03 g	0.03%
Threonine	0.133 g	0.13%
Isoleucine	0.093 g	0.09%
Leucine	0.166 g	0.17%
Lysine	0.134 g	0.13%
Methionine	0.02 g	0.02%
Cystine	0.007 g	0.01%
Phenylalanine	0.114 g	0.11%
Tyrosine	0.063 g	0.06%
Valine	0.137 g	0.14%
Arginine	0.15 g	0.15%
Histidine	0.04 g	0.04%
Alanine	0.137 g	0.14%
Aspartic acid	0.187 g	0.19%
Glutamic acid	0.19 g	0.19%
Glycine	0.112 g	0.11%
Proline	0.096 g	0.10%
Serine	0.06 g	0.06%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg