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  6. Chicken soup vs. Watercress

Chicken soup vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between chicken soup and watercress

  • Chicken soup has more vitamin B3, while watercress has more vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin E, and vitamin B6.
  • Watercress covers your daily need for vitamin K, 208% more than chicken soup.
  • Chicken soup contains 8 times more vitamin B3 than watercress. While chicken soup contains 1.584mg 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 soup is 52.

These are the specific foods used in this comparison Soup, stock, chicken, home-prepared and Watercress, raw.

Infographic

Chicken soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 ZincZinc +27.3%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +214.3%
Contains more CopperCopper +42.6%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -71.3%
~equal in Iron ~0.2mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 B3Vitamin B3 +692%
Contains more Vitamin CVitamin C +21400%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Chicken soup Watercress DV% diff.
Vitamin K 0.2µg 250µg 208%
Vitamin C 0.2mg 43mg 48%
Vitamin A 1µg 160µg 18%
Calcium 3mg 120mg 12%
Manganese 0.244mg 11%
Vitamin B3 1.584mg 0.2mg 9%
Potassium 105mg 330mg 7%
Vitamin B5 0.31mg 6%
Vitamin E 0.03mg 1mg 6%
Vitamin B6 0.061mg 0.129mg 5%
Vitamin B1 0.035mg 0.09mg 5%
Phosphorus 27mg 60mg 5%
Magnesium 4mg 21mg 4%
Sodium 143mg 41mg 4%
Vitamin B2 0.085mg 0.12mg 3%
Copper 0.054mg 0.077mg 3%
Fiber 0g 0.5g 2%
Fats 1.2g 0.1g 2%
Selenium 2.2µg 0.9µg 2%
Folate 5µg 9µg 1%
Saturated fat 0.321g 0.027g 1%
Monounsaturated fat 0.582g 0.008g 1%
Polyunsaturated fat 0.213g 0.035g 1%
Calories 36kcal 11kcal 1%
Carbs 3.53g 1.29g 1%
Cholesterol 3mg 0mg 1%
Protein 2.52g 2.3g 0%
Net carbs 3.53g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 1.58g 0.2g N/A
Zinc 0.14mg 0.11mg 0%
Choline 9.2mg 9mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 FatsFats +1100%
Contains more CarbsCarbs +173.6%
Contains more OtherOther +100%
~equal in Protein ~2.3g
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 +7175%
Contains more Poly. FatPolyunsaturated fat +508.6%
Contains less Sat. FatSaturated fat -91.6%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.