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  6. Chicken sandwich vs. Watercress

Chicken sandwich vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between chicken sandwich and watercress

  • Chicken sandwich has more vitamin B3, selenium, iron, vitamin B6, phosphorus, and vitamin B5, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 201% more than chicken sandwich.
  • Chicken sandwich contains 39 times more vitamin B3 than watercress. While chicken sandwich contains 7.72mg of vitamin B3, watercress contains only 0.2mg.
  • The amount of sodium in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Fast foods, chicken fillet sandwich, plain with pickles and Watercress, raw.

Infographic

Chicken sandwich vs Watercress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +785%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +208.3%
Contains more SeleniumSelenium +2111.1%
Contains more CalciumCalcium +106.9%
Contains more PotassiumPotassium +34.7%
Contains more CopperCopper +14.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +11.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +141%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +3760%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more Vitamin B6Vitamin B6 +196.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +422.2%
Contains more CholineCholine +292.2%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin KVitamin K +2841.2%

All nutrients comparison - raw data values

Nutrient Chicken sandwich Watercress DV% diff.
Vitamin K 8.5µg 250µg 201%
Vitamin C 0.8mg 43mg 47%
Vitamin B3 7.72mg 0.2mg 47%
Selenium 19.9µg 0.9µg 35%
Sodium 753mg 41mg 31%
Protein 16.28g 2.3g 28%
Polyunsaturated fat 3.177g 0.035g 21%
Vitamin B6 0.383mg 0.129mg 20%
Iron 1.77mg 0.2mg 20%
Vitamin B5 1.2mg 0.31mg 18%
Phosphorus 185mg 60mg 18%
Fats 11.19g 0.1g 17%
Vitamin A 3µg 160µg 17%
Vitamin B2 0.3mg 0.12mg 14%
Vitamin B1 0.23mg 0.09mg 12%
Calories 250kcal 11kcal 12%
Cholesterol 35mg 0mg 12%
Monounsaturated fat 4.481g 0.008g 11%
Saturated fat 2.123g 0.027g 10%
Folate 47µg 9µg 10%
Vitamin E 2.41mg 1mg 9%
Carbs 20.89g 1.29g 7%
Starch 16.5g 7%
Calcium 58mg 120mg 6%
Vitamin B12 0.13µg 0µg 5%
Zinc 0.61mg 0.11mg 5%
Choline 35.3mg 9mg 5%
Fiber 1.4g 0.5g 4%
Potassium 245mg 330mg 3%
Manganese 0.219mg 0.244mg 1%
Vitamin D 0.1µg 0µg 1%
Fructose 0.97g 1%
Vitamin D 5IU 0IU 1%
Copper 0.067mg 0.077mg 1%
Magnesium 24mg 21mg 1%
Net carbs 19.49g 0.79g N/A
Sugar 3.64g 0.2g N/A
Trans fat 0.03g 0g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +607.8%
Contains more FatsFats +11090%
Contains more CarbsCarbs +1519.4%
Contains more OtherOther +125%
Contains more WaterWater +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +55912.5%
Contains more Poly. FatPolyunsaturated fat +8977.1%
Contains less Sat. FatSaturated fat -98.7%

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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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.