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  6. Napa cabbage vs. Watercress

Napa cabbage vs. Watercress — In-Depth Nutrition Comparison

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Differences between Napa cabbage and Watercress

  • Napa cabbage is higher in Folate, and Iron, however, Watercress is richer in Vitamin C, Vitamin A RAE, Calcium, Vitamin B2, Potassium, Vitamin B1, Vitamin B6, and Phosphorus.
  • Watercress's daily need coverage for Vitamin C is 44% higher.
  • Napa cabbage has 5 times more Folate than Watercress. While Napa cabbage has 43µg of Folate, Watercress has only 9µg.

The food types used in this comparison are Cabbage, napa, cooked and Watercress, raw.

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
4
:
6
Watercress
Watercress
Contains more Iron +270%
Contains less Sodium -73.2%
Contains more Zinc +27.3%
Contains more Copper +24.7%
Contains more Calcium +313.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +215.8%
Contains more Potassium +279.3%
Contains more Manganese +20.2%
Contains more Selenium +125%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +270%
Contains less Sodium -73.2%
Contains more Zinc +27.3%
Contains more Copper +24.7%
Contains more Calcium +313.8%
Contains more Magnesium +162.5%
Contains more Phosphorus +215.8%
Contains more Potassium +279.3%
Contains more Manganese +20.2%
Contains more Selenium +125%

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.
Napa cabbage
Napa cabbage
2
:
8
Watercress
Watercress
Contains more Vitamin B3 +133%
Contains more Folate +377.8%
Contains more Vitamin A +1113.3%
Contains more Vitamin C +1243.8%
Contains more Vitamin B1 +1700%
Contains more Vitamin B2 +380%
Contains more Vitamin B5 +785.7%
Contains more Vitamin B6 +248.6%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 B3 +133%
Contains more Folate +377.8%
Contains more Vitamin A +1113.3%
Contains more Vitamin C +1243.8%
Contains more Vitamin B1 +1700%
Contains more Vitamin B2 +380%
Contains more Vitamin B5 +785.7%
Contains more Vitamin B6 +248.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
3
:
2
Watercress
Watercress
Contains more Fats +70%
Contains more Carbs +72.9%
Contains more Protein +109.1%
Contains more Other +605.9%
Equal in Water - 95.11
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 Fats +70%
Contains more Carbs +72.9%
Contains more Protein +109.1%
Contains more Other +605.9%
Equal in Water - 95.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Watercress Opinion
Net carbs 2.23g 0.79g Napa cabbage
Protein 1.1g 2.3g Watercress
Fats 0.17g 0.1g Napa cabbage
Carbs 2.23g 1.29g Napa cabbage
Calories 12kcal 11kcal Napa cabbage
Sugar 0.2g Napa cabbage
Fiber 0.5g Watercress
Calcium 29mg 120mg Watercress
Iron 0.74mg 0.2mg Napa cabbage
Magnesium 8mg 21mg Watercress
Phosphorus 19mg 60mg Watercress
Potassium 87mg 330mg Watercress
Sodium 11mg 41mg Napa cabbage
Zinc 0.14mg 0.11mg Napa cabbage
Copper 0.096mg 0.077mg Napa cabbage
Manganese 0.203mg 0.244mg Watercress
Selenium 0.4µg 0.9µg Watercress
Vitamin A 263IU 3191IU Watercress
Vitamin A RAE 13µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 3.2mg 43mg Watercress
Vitamin B1 0.005mg 0.09mg Watercress
Vitamin B2 0.025mg 0.12mg Watercress
Vitamin B3 0.466mg 0.2mg Napa cabbage
Vitamin B5 0.035mg 0.31mg Watercress
Vitamin B6 0.037mg 0.129mg Watercress
Folate 43µg 9µg Napa cabbage
Vitamin K 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g Napa cabbage
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Napa cabbage
91%
Watercress
Minerals Daily Need Coverage Score
12%
Napa cabbage
18%
Watercress

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.