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Kung Pao chicken vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between kung Pao chicken and watercress

  • Kung Pao chicken has more vitamin B3, selenium, vitamin B6, and iron; however, watercress is richer in vitamin K, vitamin C, vitamin A, and calcium.
  • Watercress covers your daily vitamin K needs 197% more than kung Pao chicken.
  • Kung Pao chicken has a higher glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Restaurant, Chinese, kung pao chicken and Watercress, raw.

Infographic

Kung Pao chicken 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% 6% 19% 29% 24% 20% 40% 52% 33% 44%
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 +280%
Contains more ZincZinc +572.7%
Contains more PhosphorusPhosphorus +56.7%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +51.4%
Contains less SodiumSodium -89.8%
~equal in Copper ~0.077mg
~equal in Manganese ~0.244mg

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
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 +1278.5%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B6Vitamin B6 +88.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +77.8%
Contains more CholineCholine +315.6%
Contains more Vitamin CVitamin C +505.6%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +1738.2%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 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 +324.3%
Contains more FatsFats +6880%
Contains more CarbsCarbs +432.6%
Contains more OtherOther +34.2%
Contains more WaterWater +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 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 +27062.5%
Contains more Poly. FatPolyunsaturated fat +8528.6%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Watercress DV% diff.
Vitamin K 13.6µg 250µg 197%
Vitamin C 7.1mg 43mg 40%
Polyunsaturated fat 3.02g 0.035g 20%
Sodium 402mg 41mg 16%
Vitamin B3 2.757mg 0.2mg 16%
Protein 9.76g 2.3g 15%
Selenium 8.1µg 0.9µg 13%
Fats 6.98g 0.1g 11%
Vitamin A 65µg 160µg 11%
Calcium 20mg 120mg 10%
Vitamin B6 0.243mg 0.129mg 9%
Cholesterol 26mg 0mg 9%
Iron 0.76mg 0.2mg 7%
Saturated fat 1.352g 0.027g 6%
Calories 129kcal 11kcal 6%
Zinc 0.74mg 0.11mg 6%
Choline 37.4mg 9mg 5%
Phosphorus 94mg 60mg 5%
Vitamin B1 0.032mg 0.09mg 5%
Vitamin B2 0.055mg 0.12mg 5%
Monounsaturated fat 2.173g 0.008g 5%
Vitamin B12 0.11µg 0µg 5%
Fiber 1.5g 0.5g 4%
Vitamin B5 0.5mg 0.31mg 4%
Potassium 218mg 330mg 3%
Folate 16µg 9µg 2%
Carbs 6.87g 1.29g 2%
Starch 2.53g 1%
Fructose 0.54g 1%
Manganese 0.256mg 0.244mg 1%
Magnesium 24mg 21mg 1%
Net carbs 5.37g 0.79g N/A
Sugar 3.03g 0.2g N/A
Copper 0.073mg 0.077mg 0%
Vitamin E 1.02mg 1mg 0%
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.03mg 0%
Threonine 0.407mg 0.133mg 0%
Isoleucine 0.431mg 0.093mg 0%
Leucine 0.775mg 0.166mg 0%
Lysine 0.449mg 0.134mg 0%
Methionine 0.24mg 0.02mg 0%
Phenylalanine 0.402mg 0.114mg 0%
Valine 0.47mg 0.137mg 0%
Histidine 0.265mg 0.04mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kung Pao chicken 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
23%
Kung Pao chicken
74%
Watercress
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.325g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Kung Pao chicken
Kung Pao chicken is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.