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Noodles vs. Watercress — In-Depth Nutrition Comparison

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Differences between noodles and watercress

  • Noodles is higher in selenium, folate, vitamin B1, iron, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has a lower glycemic index (32) than noodles (50).

The food types used in this comparison are Noodles, egg, enriched, cooked and Watercress, raw.

Infographic

Noodles 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 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
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 +635%
Contains more CopperCopper +27.3%
Contains more ZincZinc +490.9%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +2555.6%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +768.4%
~equal in Magnesium ~21mg

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 0% 2% 3.4% 1.5% 72% 31% 39% 16% 11% 11% 0% 63% 14%
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 B1Vitamin B1 +221.1%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +938.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +833.3%
Contains more CholineCholine +185.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +97.4%
Contains more FatsFats +1970%
Contains more CarbsCarbs +1850.4%
Contains more WaterWater +40.4%
Contains more OtherOther +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 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 +7162.5%
Contains more Poly. FatPolyunsaturated fat +1477.1%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Noodles Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Selenium 23.9µg 0.9µg 42%
Folate 84µg 9µg 19%
Vitamin A 6µg 160µg 17%
Vitamin B1 0.289mg 0.09mg 17%
Iron 1.47mg 0.2mg 16%
Vitamin B3 2.077mg 0.2mg 12%
Calcium 12mg 120mg 11%
Cholesterol 29mg 0mg 10%
Potassium 38mg 330mg 9%
Carbs 25.16g 1.29g 8%
Vitamin B6 0.046mg 0.129mg 6%
Vitamin E 0.17mg 1mg 6%
Calories 138kcal 11kcal 6%
Zinc 0.65mg 0.11mg 5%
Protein 4.54g 2.3g 4%
Vitamin B12 0.09µg 0µg 4%
Polyunsaturated fat 0.552g 0.035g 3%
Choline 25.7mg 9mg 3%
Fats 2.07g 0.1g 3%
Manganese 0.315mg 0.244mg 3%
Fiber 1.2g 0.5g 3%
Sodium 5mg 41mg 2%
Copper 0.098mg 0.077mg 2%
Phosphorus 76mg 60mg 2%
Saturated fat 0.419g 0.027g 2%
Vitamin D 4IU 0IU 1%
Vitamin B5 0.263mg 0.31mg 1%
Vitamin B2 0.136mg 0.12mg 1%
Vitamin D 0.1µg 0µg 1%
Monounsaturated fat 0.581g 0.008g 1%
Net carbs 23.96g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 0.4g 0.2g N/A
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.03mg 0%
Threonine 0.138mg 0.133mg 0%
Isoleucine 0.19mg 0.093mg 0%
Leucine 0.365mg 0.166mg 0%
Lysine 0.137mg 0.134mg 0%
Methionine 0.086mg 0.02mg 0%
Phenylalanine 0.24mg 0.114mg 0%
Valine 0.22mg 0.137mg 0%
Histidine 0.121mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Noodles 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
20%
Noodles
74%
Watercress
Minerals Daily Need Coverage Score
33%
Noodles
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.392g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Noodles
Noodles is relatively richer in minerals
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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.