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  6. Chinese cuisine vs. Watercress

Chinese cuisine vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Chinese cuisine and Watercress

  • Chinese cuisine has more Vitamin B12, Zinc, Iron, Selenium, and Folate, however, Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin K from Watercress is 166% higher.
  • Watercress is lower in Sodium.

Food types used in this article are Restaurant, Chinese, beef and vegetables and Watercress, raw.

Infographic

Chinese cuisine 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 cuisine
Chinese cuisine
4
:
6
Watercress
Watercress
Contains more Iron +455%
Contains more Phosphorus +26.7%
Contains more Zinc +1263.6%
Contains more Selenium +644.4%
Contains more Calcium +445.5%
Contains more Magnesium +40%
Contains more Potassium +61.8%
Contains less Sodium -90%
Contains more Copper +57.1%
Contains more Manganese +66%
Chinese cuisine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 42% 11% 33% 18% 54% 41% 17% 20% 37%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +455%
Contains more Phosphorus +26.7%
Contains more Zinc +1263.6%
Contains more Selenium +644.4%
Contains more Calcium +445.5%
Contains more Magnesium +40%
Contains more Potassium +61.8%
Contains less Sodium -90%
Contains more Copper +57.1%
Contains more Manganese +66%

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 cuisine
Chinese cuisine
6
:
6
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +24.8%
Contains more Folate +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +152.9%
Contains more Vitamin E +22%
Contains more Vitamin C +270.7%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +118.2%
Contains more Vitamin K +387.3%
Chinese cuisine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 76% 17% 3% 39% 9% 13% 25% 27% 38% 34% 60% 129%
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 D +∞%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +24.8%
Contains more Folate +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +152.9%
Contains more Vitamin E +22%
Contains more Vitamin C +270.7%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B2 +118.2%
Contains more Vitamin K +387.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
4
:
1
Watercress
Watercress
Contains more Protein +207.8%
Contains more Fats +5200%
Contains more Carbs +465.1%
Contains more Other +25.8%
Contains more Water +20.7%
Chinese cuisine
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 Protein +207.8%
Contains more Fats +5200%
Contains more Carbs +465.1%
Contains more Other +25.8%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cuisine
Chinese cuisine
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +15112.5%
Contains more Polyunsaturated fat +5985.7%
Contains less Saturated Fat -97.2%
Chinese cuisine
23% 28% 49%
Saturated Fat: 0.978 g
Monounsaturated Fat: 1.217 g
Polyunsaturated fat: 2.13 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +15112.5%
Contains more Polyunsaturated fat +5985.7%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Watercress Opinion
Net carbs 5.79g 0.79g Chinese cuisine
Protein 7.08g 2.3g Chinese cuisine
Fats 5.3g 0.1g Chinese cuisine
Carbs 7.29g 1.29g Chinese cuisine
Calories 105kcal 11kcal Chinese cuisine
Starch 1.82g Chinese cuisine
Fructose 0.55g Chinese cuisine
Sugar 2.41g 0.2g Watercress
Fiber 1.5g 0.5g Chinese cuisine
Calcium 22mg 120mg Watercress
Iron 1.11mg 0.2mg Chinese cuisine
Magnesium 15mg 21mg Watercress
Phosphorus 76mg 60mg Chinese cuisine
Potassium 204mg 330mg Watercress
Sodium 409mg 41mg Watercress
Zinc 1.5mg 0.11mg Chinese cuisine
Copper 0.049mg 0.077mg Watercress
Manganese 0.147mg 0.244mg Watercress
Selenium 6.7µg 0.9µg Chinese cuisine
Vitamin A 1262IU 3191IU Watercress
Vitamin A RAE 63µg 160µg Watercress
Vitamin E 0.82mg 1mg Watercress
Vitamin D 3IU 0IU Chinese cuisine
Vitamin D 0.1µg 0µg Chinese cuisine
Vitamin C 11.6mg 43mg Watercress
Vitamin B1 0.033mg 0.09mg Watercress
Vitamin B2 0.055mg 0.12mg Watercress
Vitamin B3 1.32mg 0.2mg Chinese cuisine
Vitamin B5 0.443mg 0.31mg Chinese cuisine
Vitamin B6 0.161mg 0.129mg Chinese cuisine
Folate 45µg 9µg Chinese cuisine
Vitamin B12 0.48µg 0µg Chinese cuisine
Vitamin K 51.3µg 250µg Watercress
Tryptophan 0.083mg 0.03mg Chinese cuisine
Threonine 0.313mg 0.133mg Chinese cuisine
Isoleucine 0.314mg 0.093mg Chinese cuisine
Leucine 0.525mg 0.166mg Chinese cuisine
Lysine 0.552mg 0.134mg Chinese cuisine
Methionine 0.158mg 0.02mg Chinese cuisine
Phenylalanine 0.317mg 0.114mg Chinese cuisine
Valine 0.327mg 0.137mg Chinese cuisine
Histidine 0.207mg 0.04mg Chinese cuisine
Cholesterol 14mg 0mg Watercress
Trans Fat 0.058g 0g Watercress
Saturated Fat 0.978g 0.027g Watercress
Omega-3 - DHA 0.001g 0g Chinese cuisine
Omega-3 - EPA 0.004g 0g Chinese cuisine
Omega-3 - DPA 0.005g 0g Chinese cuisine
Monounsaturated Fat 1.217g 0.008g Chinese cuisine
Polyunsaturated fat 2.13g 0.035g Chinese cuisine
Omega-6 - Eicosadienoic acid 0.002g Chinese cuisine
Omega-6 - Linoleic acid 1.803g Chinese cuisine
Omega-6 - Gamma-linoleic acid 0.001g Chinese cuisine
Omega-3 - ALA 0.264g Chinese cuisine
Omega-6 - Dihomo-gamma-linoleic acid 0.004g Chinese cuisine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine 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
39%
Chinese cuisine
91%
Watercress
Minerals Daily Need Coverage Score
28%
Chinese cuisine
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.951g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.