Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Red cabbage
  5. Compare
  6. Red cabbage vs. Watercress

Red cabbage vs. Watercress — In-Depth Nutrition Comparison

Compare

Summary of differences between Red cabbage and Watercress

  • Red cabbage has more Vitamin C, Iron, Fiber, and Vitamin B6, while Watercress has more Vitamin K, Vitamin A RAE, Calcium, Copper, and Vitamin E .
  • Watercress covers your daily need of Vitamin K 176% more than Red cabbage.
  • Red cabbage contains 4 times more Fiber than Watercress. While Red cabbage contains 2.1g of Fiber, Watercress contains only 0.5g.

These are the specific foods used in this comparison Cabbage, red, raw and Watercress, raw.

Infographic

Red 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.
Red cabbage
Red cabbage
3
:
7
Watercress
Watercress
Contains more Iron +300%
Contains less Sodium -34.1%
Contains more Zinc +100%
Contains more Calcium +166.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +100%
Contains more Potassium +35.8%
Contains more Copper +352.9%
Contains more Selenium +50%
Equal in Manganese - 0.244
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +300%
Contains less Sodium -34.1%
Contains more Zinc +100%
Contains more Calcium +166.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +100%
Contains more Potassium +35.8%
Contains more Copper +352.9%
Contains more Selenium +50%
Equal in Manganese - 0.244

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.
Red cabbage
Red cabbage
4
:
6
Watercress
Watercress
Contains more Vitamin C +32.6%
Contains more Vitamin B3 +109%
Contains more Vitamin B6 +62%
Contains more Folate +100%
Contains more Vitamin A +185.9%
Contains more Vitamin E +809.1%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +73.9%
Contains more Vitamin B5 +110.9%
Contains more Vitamin K +554.5%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
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 C +32.6%
Contains more Vitamin B3 +109%
Contains more Vitamin B6 +62%
Contains more Folate +100%
Contains more Vitamin A +185.9%
Contains more Vitamin E +809.1%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +73.9%
Contains more Vitamin B5 +110.9%
Contains more Vitamin K +554.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
2
:
3
Watercress
Watercress
Contains more Fats +60%
Contains more Carbs +471.3%
Contains more Protein +60.8%
Contains more Other +84.6%
Equal in Water - 95.11
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +60%
Contains more Carbs +471.3%
Contains more Protein +60.8%
Contains more Other +84.6%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
0
Watercress
Watercress
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +128.6%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +128.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Watercress Opinion
Net carbs 5.27g 0.79g Red cabbage
Protein 1.43g 2.3g Watercress
Fats 0.16g 0.1g Red cabbage
Carbs 7.37g 1.29g Red cabbage
Calories 31kcal 11kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 3.83g 0.2g Watercress
Fiber 2.1g 0.5g Red cabbage
Calcium 45mg 120mg Watercress
Iron 0.8mg 0.2mg Red cabbage
Magnesium 16mg 21mg Watercress
Phosphorus 30mg 60mg Watercress
Potassium 243mg 330mg Watercress
Sodium 27mg 41mg Red cabbage
Zinc 0.22mg 0.11mg Red cabbage
Copper 0.017mg 0.077mg Watercress
Manganese 0.243mg 0.244mg Watercress
Selenium 0.6µg 0.9µg Watercress
Vitamin A 1116IU 3191IU Watercress
Vitamin A RAE 56µg 160µg Watercress
Vitamin E 0.11mg 1mg Watercress
Vitamin C 57mg 43mg Red cabbage
Vitamin B1 0.064mg 0.09mg Watercress
Vitamin B2 0.069mg 0.12mg Watercress
Vitamin B3 0.418mg 0.2mg Red cabbage
Vitamin B5 0.147mg 0.31mg Watercress
Vitamin B6 0.209mg 0.129mg Red cabbage
Folate 18µg 9µg Red cabbage
Vitamin K 38.2µg 250µg Watercress
Tryptophan 0.012mg 0.03mg Watercress
Threonine 0.039mg 0.133mg Watercress
Isoleucine 0.034mg 0.093mg Watercress
Leucine 0.046mg 0.166mg Watercress
Lysine 0.049mg 0.134mg Watercress
Methionine 0.014mg 0.02mg Watercress
Phenylalanine 0.036mg 0.114mg Watercress
Valine 0.048mg 0.137mg Watercress
Histidine 0.024mg 0.04mg Watercress
Saturated Fat 0.021g 0.027g Red cabbage
Monounsaturated Fat 0.012g 0.008g Red cabbage
Polyunsaturated fat 0.08g 0.035g Red cabbage

Which food is preferable for your diet?

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

People also compare

Red cabbage
Red cabbage vs Savoy cabbage
Savoy cabbage
Red cabbage
Red cabbage vs Chinese cabbage
Chinese cabbage
Red cabbage
Red cabbage vs Broccoli
Broccoli
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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
39%
Red cabbage
91%
Watercress
Minerals Daily Need Coverage Score
14%
Red cabbage
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.006g)
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 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.