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  6. Rice noodles vs. Watercress

Rice noodles vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between Rice noodles and Watercress

  • Rice noodles has more Selenium, however, Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Potassium, Vitamin B6, Vitamin B2, Vitamin E , and Vitamin B1.
  • Watercress covers your daily Vitamin K needs 208% more than Rice noodles.
  • Watercress contains 5 times less Selenium than Rice noodles. Rice noodles contains 4.5µg of Selenium, while Watercress contains 0.9µg.

Food varieties used in this article are Rice noodles, cooked and Watercress, raw.

Infographic

Rice noodles vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice noodles
Rice noodles
3
:
7
Watercress
Watercress
Contains less Sodium -53.7%
Contains more Zinc +127.3%
Contains more Selenium +400%
Contains more Calcium +2900%
Contains more Iron +42.9%
Contains more Magnesium +600%
Contains more Phosphorus +200%
Contains more Potassium +8150%
Contains more Copper +102.6%
Contains more Manganese +114%
Rice noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 6% 3% 9% 1% 3% 7% 13% 15% 25%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains less Sodium -53.7%
Contains more Zinc +127.3%
Contains more Selenium +400%
Contains more Calcium +2900%
Contains more Iron +42.9%
Contains more Magnesium +600%
Contains more Phosphorus +200%
Contains more Potassium +8150%
Contains more Copper +102.6%
Contains more Manganese +114%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice noodles
Rice noodles
0
:
10
Watercress
Watercress
Contains more Vitamin A +∞%
Contains more Vitamin E +3233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +2900%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +2718.2%
Contains more Vitamin B6 +2050%
Contains more Folate +800%
Contains more Vitamin K +∞%
Rice noodles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 1% 2% 1% 2% 1% 0% 0%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +∞%
Contains more Vitamin E +3233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +2900%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B5 +2718.2%
Contains more Vitamin B6 +2050%
Contains more Folate +800%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice noodles
Rice noodles
2
:
3
Watercress
Watercress
Contains more Fats +100%
Contains more Carbs +1761.2%
Contains more Protein +28.5%
Contains more Water +28.8%
Contains more Other +566.7%
Rice noodles
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +100%
Contains more Carbs +1761.2%
Contains more Protein +28.5%
Contains more Water +28.8%
Contains more Other +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice noodles
Rice noodles
2
:
1
Watercress
Watercress
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +52.2%
Rice noodles
32% 36% 32%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.023 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +52.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice noodles Watercress
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rice noodles Watercress Opinion
Net carbs 23.01g 0.79g Rice noodles
Protein 1.79g 2.3g Watercress
Fats 0.2g 0.1g Rice noodles
Carbs 24.01g 1.29g Rice noodles
Calories 108kcal 11kcal Rice noodles
Sugar 0.03g 0.2g Rice noodles
Fiber 1g 0.5g Rice noodles
Calcium 4mg 120mg Watercress
Iron 0.14mg 0.2mg Watercress
Magnesium 3mg 21mg Watercress
Phosphorus 20mg 60mg Watercress
Potassium 4mg 330mg Watercress
Sodium 19mg 41mg Rice noodles
Zinc 0.25mg 0.11mg Rice noodles
Copper 0.038mg 0.077mg Watercress
Manganese 0.114mg 0.244mg Watercress
Selenium 4.5µg 0.9µg Rice noodles
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.03mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.018mg 0.09mg Watercress
Vitamin B2 0.004mg 0.12mg Watercress
Vitamin B3 0.072mg 0.2mg Watercress
Vitamin B5 0.011mg 0.31mg Watercress
Vitamin B6 0.006mg 0.129mg Watercress
Folate 1µg 9µg Watercress
Vitamin K 0µg 250µg Watercress
Tryptophan 0.022mg 0.03mg Watercress
Threonine 0.063mg 0.133mg Watercress
Isoleucine 0.073mg 0.093mg Watercress
Leucine 0.147mg 0.166mg Watercress
Lysine 0.062mg 0.134mg Watercress
Methionine 0.043mg 0.02mg Rice noodles
Phenylalanine 0.095mg 0.114mg Watercress
Valine 0.104mg 0.137mg Watercress
Histidine 0.045mg 0.04mg Rice noodles
Saturated Fat 0.023g 0.027g Rice noodles
Monounsaturated Fat 0.026g 0.008g Rice noodles
Polyunsaturated fat 0.023g 0.035g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Rice noodles
91%
Watercress
Minerals Daily Need Coverage Score
8%
Rice noodles
18%
Watercress

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Rice noodles
Rice noodles contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.