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Watercress vs. Barbecue chicken — In-Depth Nutrition Comparison

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Important differences between watercress and barbecue chicken

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, barbecue chicken is richer in selenium, vitamin B3, phosphorus, vitamin B12, and zinc.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress contains less saturated fat.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of barbecue chicken is 10.

The food varieties used in the comparison are Watercress, raw and Chicken, broiler, rotisserie, BBQ, thigh meat and skin.

Infographic

Watercress vs Barbecue chicken 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 23% 36% 26% 49% 93% 44% 0.65% 120%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +4780%
Contains more IronIron +375%
Contains more ZincZinc +1518.2%
Contains more PhosphorusPhosphorus +263.3%
Contains more SeleniumSelenium +2344.4%
~equal in Magnesium ~21mg
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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% 6.7% 9.2% 0% 14% 52% 107% 9.1% 44% 59% 0% 6% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +2766%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +598.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
23% 15% 61%
Protein: 22.51 g
Fats: 15.08 g
Carbs: 0.12 g
Water: 61.41 g
Other: 0.88 g
Contains more CarbsCarbs +975%
Contains more WaterWater +54.9%
Contains more OtherOther +36.4%
Contains more ProteinProtein +878.7%
Contains more FatsFats +14980%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
32% 52% 16%
Saturated fat: Sat. Fat 3.927 g
Monounsaturated fat: Mono. Fat 6.446 g
Polyunsaturated fat: Poly. Fat 2.038 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +80475%
Contains more Poly. FatPolyunsaturated fat +5722.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Barbecue chicken DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin C 43mg 0mg 48%
Cholesterol 0mg 127mg 42%
Protein 2.3g 22.51g 40%
Selenium 0.9µg 22µg 38%
Vitamin B3 0.2mg 5.732mg 35%
Fats 0.1g 15.08g 23%
Phosphorus 60mg 218mg 23%
Vitamin B12 0µg 0.47µg 20%
Saturated fat 0.027g 3.927g 18%
Monounsaturated fat 0.008g 6.446g 16%
Vitamin A 160µg 20µg 16%
Zinc 0.11mg 1.78mg 15%
Sodium 41mg 335mg 13%
Polyunsaturated fat 0.035g 2.038g 13%
Calories 11kcal 226kcal 11%
Manganese 0.244mg 0.005mg 10%
Choline 9mg 62.9mg 10%
Calcium 120mg 16mg 10%
Iron 0.2mg 0.95mg 9%
Vitamin B2 0.12mg 0.227mg 8%
Vitamin B6 0.129mg 0.191mg 5%
Vitamin E 1mg 0.46mg 4%
Vitamin B1 0.09mg 0.055mg 3%
Vitamin B5 0.31mg 0.152mg 3%
Potassium 330mg 255mg 2%
Fiber 0.5g 0g 2%
Carbs 1.29g 0.12g 0%
Net carbs 0.79g 0.12g N/A
Magnesium 21mg 21mg 0%
Sugar 0.2g 0.12g N/A
Copper 0.077mg 0.077mg 0%
Trans fat 0g 0.078g N/A
Folate 9µg 8µg 0%
Tryptophan 0.03mg 0.173mg 0%
Threonine 0.133mg 0.657mg 0%
Isoleucine 0.093mg 0.853mg 0%
Leucine 0.166mg 1.549mg 0%
Lysine 0.134mg 1.75mg 0%
Methionine 0.02mg 0.565mg 0%
Phenylalanine 0.114mg 0.69mg 0%
Valine 0.137mg 0.935mg 0%
Histidine 0.04mg 0.592mg 0%
Fructose 0.04g 0%
Omega-6 - Eicosadienoic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Barbecue chicken
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
74%
Watercress
26%
Barbecue chicken
Minerals Daily Need Coverage Score
18%
Watercress
41%
Barbecue chicken

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 127mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 3.9g)
Which food is lower in Sugar?
Barbecue chicken
Barbecue chicken is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Barbecue chicken
Barbecue chicken is lower in glycemic index (difference - 22)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Barbecue chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171127/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.