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Rice noodles vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between rice noodles and watercress

  • Rice noodles have more selenium; however, watercress is higher in vitamin K, vitamin C, vitamin A, calcium, potassium, vitamin B6, vitamin B2, vitamin E, and vitamin B1.
  • Watercress covers your daily vitamin K needs 208% more than rice noodles.
  • Watercress contains 5 times less selenium than rice noodles. Rice noodles contain 4.5µg of selenium, while watercress contains 0.9µg.
  • The glycemic index of rice noodles is higher.

Food varieties used in this article are Rice noodles, cooked and Watercress, raw.

Infographic

Rice 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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
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 ZincZinc +127.3%
Contains less SodiumSodium -53.7%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +8150%
Contains more IronIron +42.9%
Contains more CopperCopper +102.6%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +114%

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% 0% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +2718.2%
Contains more Vitamin B6Vitamin B6 +2050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 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 FatsFats +100%
Contains more CarbsCarbs +1761.2%
Contains more ProteinProtein +28.5%
Contains more WaterWater +28.8%
Contains more OtherOther +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 32%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 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 less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +52.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice noodles Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin A 0µg 160µg 18%
Calcium 4mg 120mg 12%
Potassium 4mg 330mg 10%
Vitamin B6 0.006mg 0.129mg 9%
Vitamin B2 0.004mg 0.12mg 9%
Carbs 24.01g 1.29g 8%
Selenium 4.5µg 0.9µg 7%
Vitamin B1 0.018mg 0.09mg 6%
Phosphorus 20mg 60mg 6%
Vitamin B5 0.011mg 0.31mg 6%
Manganese 0.114mg 0.244mg 6%
Vitamin E 0.03mg 1mg 6%
Calories 108kcal 11kcal 5%
Magnesium 3mg 21mg 4%
Copper 0.038mg 0.077mg 4%
Fiber 1g 0.5g 2%
Folate 1µg 9µg 2%
Sodium 19mg 41mg 1%
Zinc 0.25mg 0.11mg 1%
Choline 1.6mg 9mg 1%
Vitamin B3 0.072mg 0.2mg 1%
Iron 0.14mg 0.2mg 1%
Protein 1.79g 2.3g 1%
Fats 0.2g 0.1g 0%
Net carbs 23.01g 0.79g N/A
Sugar 0.03g 0.2g N/A
Saturated fat 0.023g 0.027g 0%
Monounsaturated fat 0.026g 0.008g 0%
Polyunsaturated fat 0.023g 0.035g 0%
Tryptophan 0.022mg 0.03mg 0%
Threonine 0.063mg 0.133mg 0%
Isoleucine 0.073mg 0.093mg 0%
Leucine 0.147mg 0.166mg 0%
Lysine 0.062mg 0.134mg 0%
Methionine 0.043mg 0.02mg 0%
Phenylalanine 0.095mg 0.114mg 0%
Valine 0.104mg 0.137mg 0%
Histidine 0.045mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
1%
Rice noodles
74%
Watercress
Minerals Daily Need Coverage Score
8%
Rice noodles
18%
Watercress

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Rice noodles
Rice noodles contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Rice noodles
Rice noodles is lower in Saturated fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.