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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 A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for watercress is 166% higher.
  • Watercress is lower in sodium.
  • Chinese cuisine has a higher glycemic index than watercress.

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

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 IronIron +455%
Contains more ZincZinc +1263.6%
Contains more PhosphorusPhosphorus +26.7%
Contains more SeleniumSelenium +644.4%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +61.8%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +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.
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +283.3%
Contains more Vitamin CVitamin C +270.7%
Contains more Vitamin AVitamin A +154%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +387.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +207.8%
Contains more FatsFats +5200%
Contains more CarbsCarbs +465.1%
Contains more OtherOther +25.8%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +15112.5%
Contains more Poly. FatPolyunsaturated fat +5985.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin K 51.3µg 250µg 166%
Vitamin C 11.6mg 43mg 35%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 41mg 16%
Polyunsaturated fat 2.13g 0.035g 14%
Zinc 1.5mg 0.11mg 13%
Selenium 6.7µg 0.9µg 11%
Iron 1.11mg 0.2mg 11%
Vitamin A 63µg 160µg 11%
Protein 7.08g 2.3g 10%
Calcium 22mg 120mg 10%
Folate 45µg 9µg 9%
Fats 5.3g 0.1g 8%
Vitamin B3 1.32mg 0.2mg 7%
Vitamin B1 0.033mg 0.09mg 5%
Choline 34.5mg 9mg 5%
Cholesterol 14mg 0mg 5%
Vitamin B2 0.055mg 0.12mg 5%
Calories 105kcal 11kcal 5%
Fiber 1.5g 0.5g 4%
Potassium 204mg 330mg 4%
Saturated fat 0.978g 0.027g 4%
Manganese 0.147mg 0.244mg 4%
Monounsaturated fat 1.217g 0.008g 3%
Vitamin B5 0.443mg 0.31mg 3%
Copper 0.049mg 0.077mg 3%
Phosphorus 76mg 60mg 2%
Vitamin B6 0.161mg 0.129mg 2%
Carbs 7.29g 1.29g 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.55g 1%
Starch 1.82g 1%
Magnesium 15mg 21mg 1%
Vitamin E 0.82mg 1mg 1%
Net carbs 5.79g 0.79g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.2g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.03mg 0%
Threonine 0.313mg 0.133mg 0%
Isoleucine 0.314mg 0.093mg 0%
Leucine 0.525mg 0.166mg 0%
Lysine 0.552mg 0.134mg 0%
Methionine 0.158mg 0.02mg 0%
Phenylalanine 0.317mg 0.114mg 0%
Valine 0.327mg 0.137mg 0%
Histidine 0.207mg 0.04mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Chinese cuisine
74%
Watercress
Minerals Daily Need Coverage Score
28%
Chinese cuisine
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 14mg)
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 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.