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  6. Chinese cabbage vs. Watercress

Chinese cabbage vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and Watercress?

  • Chinese cabbage is higher in Folate, Iron, Vitamin A RAE, and Vitamin B6, yet Watercress is higher in Vitamin K, Copper, and Vitamin E .
  • Watercress's daily need coverage for Vitamin K is 170% more.
  • Chinese cabbage has 7 times more Folate than Watercress. While Chinese cabbage has 66µg of Folate, Watercress has only 9µg.

We used Cabbage, chinese (pak-choi), raw and Watercress, raw types in this article.

Infographic

Chinese cabbage 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.
Chinese cabbage
Chinese cabbage
2
:
8
Watercress
Watercress
Contains more Iron +300%
Contains more Zinc +72.7%
Contains more Calcium +14.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +62.2%
Contains more Potassium +31%
Contains less Sodium -36.9%
Contains more Copper +266.7%
Contains more Manganese +53.5%
Contains more Selenium +80%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +300%
Contains more Zinc +72.7%
Contains more Calcium +14.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +62.2%
Contains more Potassium +31%
Contains less Sodium -36.9%
Contains more Copper +266.7%
Contains more Manganese +53.5%
Contains more Selenium +80%

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.
Chinese cabbage
Chinese cabbage
5
:
5
Watercress
Watercress
Contains more Vitamin A +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +50.4%
Contains more Folate +633.3%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +252.3%
Contains more Vitamin K +449.5%
Equal in Vitamin C - 43
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +50.4%
Contains more Folate +633.3%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +252.3%
Contains more Vitamin K +449.5%
Equal in Vitamin C - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
2
Watercress
Watercress
Contains more Fats +100%
Contains more Carbs +69%
Contains more Protein +53.3%
Contains more Other +50%
Equal in Water - 95.11
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 +69%
Contains more Protein +53.3%
Contains more Other +50%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
0
Watercress
Watercress
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +174.3%
Equal in Saturated Fat - 0.027
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +174.3%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Watercress Opinion
Net carbs 1.18g 0.79g Chinese cabbage
Protein 1.5g 2.3g Watercress
Fats 0.2g 0.1g Chinese cabbage
Carbs 2.18g 1.29g Chinese cabbage
Calories 13kcal 11kcal Chinese cabbage
Sugar 1.18g 0.2g Watercress
Fiber 1g 0.5g Chinese cabbage
Calcium 105mg 120mg Watercress
Iron 0.8mg 0.2mg Chinese cabbage
Magnesium 19mg 21mg Watercress
Phosphorus 37mg 60mg Watercress
Potassium 252mg 330mg Watercress
Sodium 65mg 41mg Watercress
Zinc 0.19mg 0.11mg Chinese cabbage
Copper 0.021mg 0.077mg Watercress
Manganese 0.159mg 0.244mg Watercress
Selenium 0.5µg 0.9µg Watercress
Vitamin A 4468IU 3191IU Chinese cabbage
Vitamin A RAE 223µg 160µg Chinese cabbage
Vitamin E 0.09mg 1mg Watercress
Vitamin C 45mg 43mg Chinese cabbage
Vitamin B1 0.04mg 0.09mg Watercress
Vitamin B2 0.07mg 0.12mg Watercress
Vitamin B3 0.5mg 0.2mg Chinese cabbage
Vitamin B5 0.088mg 0.31mg Watercress
Vitamin B6 0.194mg 0.129mg Chinese cabbage
Folate 66µg 9µg Chinese cabbage
Vitamin K 45.5µg 250µg Watercress
Tryptophan 0.015mg 0.03mg Watercress
Threonine 0.049mg 0.133mg Watercress
Isoleucine 0.085mg 0.093mg Watercress
Leucine 0.088mg 0.166mg Watercress
Lysine 0.089mg 0.134mg Watercress
Methionine 0.009mg 0.02mg Watercress
Phenylalanine 0.044mg 0.114mg Watercress
Valine 0.066mg 0.137mg Watercress
Histidine 0.026mg 0.04mg Watercress
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.015g 0.008g Chinese cabbage
Polyunsaturated fat 0.096g 0.035g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
56%
Chinese cabbage
91%
Watercress
Minerals Daily Need Coverage Score
16%
Chinese cabbage
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 24mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.