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Watercress vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between Watercress and Chinese cabbage?

  • Watercress is higher in Vitamin K, Copper, and Vitamin E , yet Chinese cabbage is higher in Folate, Iron, Vitamin A RAE, and Vitamin B6.
  • Watercress's daily need coverage for Vitamin K is 170% more.
  • Watercress has 11 times more Vitamin E than Chinese cabbage. While Watercress has 1mg of Vitamin E , Chinese cabbage has only 0.09mg.

We used Watercress, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Watercress vs Chinese cabbage 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.
Contains more Calcium +14.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +62.2%
Contains more Potassium +31%
Contains less Sodium -36.9%
Contains more Copper +266.7%
Contains more Manganese +53.5%
Contains more Selenium +80%
Contains more Iron +300%
Contains more Zinc +72.7%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +14.3%
Contains more Magnesium +10.5%
Contains more Phosphorus +62.2%
Contains more Potassium +31%
Contains less Sodium -36.9%
Contains more Copper +266.7%
Contains more Manganese +53.5%
Contains more Selenium +80%
Contains more Iron +300%
Contains more Zinc +72.7%
Equal in Magnesium - 19

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.
:
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +252.3%
Contains more Vitamin K +449.5%
Contains more Vitamin A +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +50.4%
Contains more Folate +633.3%
Equal in Vitamin C - 45
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +252.3%
Contains more Vitamin K +449.5%
Contains more Vitamin A +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +50.4%
Contains more Folate +633.3%
Equal in Vitamin C - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.3%
Contains more Other +50%
Contains more Fats +100%
Contains more Carbs +69%
Equal in Water - 95.32
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +53.3%
Contains more Other +50%
Contains more Fats +100%
Contains more Carbs +69%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +174.3%
Equal in Saturated Fat - 0.027
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +174.3%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Chinese cabbage Opinion
Net carbs 0.79g 1.18g Chinese cabbage
Protein 2.3g 1.5g Watercress
Fats 0.1g 0.2g Chinese cabbage
Carbs 1.29g 2.18g Chinese cabbage
Calories 11kcal 13kcal Chinese cabbage
Sugar 0.2g 1.18g Watercress
Fiber 0.5g 1g Chinese cabbage
Calcium 120mg 105mg Watercress
Iron 0.2mg 0.8mg Chinese cabbage
Magnesium 21mg 19mg Watercress
Phosphorus 60mg 37mg Watercress
Potassium 330mg 252mg Watercress
Sodium 41mg 65mg Watercress
Zinc 0.11mg 0.19mg Chinese cabbage
Copper 0.077mg 0.021mg Watercress
Manganese 0.244mg 0.159mg Watercress
Selenium 0.9µg 0.5µg Watercress
Vitamin A 3191IU 4468IU Chinese cabbage
Vitamin A RAE 160µg 223µg Chinese cabbage
Vitamin E 1mg 0.09mg Watercress
Vitamin C 43mg 45mg Chinese cabbage
Vitamin B1 0.09mg 0.04mg Watercress
Vitamin B2 0.12mg 0.07mg Watercress
Vitamin B3 0.2mg 0.5mg Chinese cabbage
Vitamin B5 0.31mg 0.088mg Watercress
Vitamin B6 0.129mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 250µg 45.5µg Watercress
Tryptophan 0.03mg 0.015mg Watercress
Threonine 0.133mg 0.049mg Watercress
Isoleucine 0.093mg 0.085mg Watercress
Leucine 0.166mg 0.088mg Watercress
Lysine 0.134mg 0.089mg Watercress
Methionine 0.02mg 0.009mg Watercress
Phenylalanine 0.114mg 0.044mg Watercress
Valine 0.137mg 0.066mg Watercress
Histidine 0.04mg 0.026mg Watercress
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.008g 0.015g Chinese cabbage
Polyunsaturated fat 0.035g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Chinese cabbage
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
91%
Watercress
56%
Chinese cabbage
Minerals Daily Need Coverage Score
18%
Watercress
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 24mg)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.