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.

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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.

Kung Pao chicken

Watercress

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.

Kung Pao chicken

Watercress

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

All nutrients comparison - raw data values

Nutrient			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