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  6. Watercress vs. Chinese cabbage

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 vitamin A, folate, iron, 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.
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +266.7%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -36.9%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +80%
Contains more IronIron +300%
Contains more ZincZinc +72.7%
~equal in Magnesium ~19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +252.3%
Contains more Vitamin KVitamin K +449.5%
Contains more CholineCholine +40.6%
Contains more Vitamin AVitamin A +39.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~45mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Chinese cabbage DV% diff.
Vitamin K 250µg 45.5µg 170%
Folate 9µg 66µg 14%
Iron 0.2mg 0.8mg 8%
Vitamin A 160µg 223µg 7%
Copper 0.077mg 0.021mg 6%
Vitamin E 1mg 0.09mg 6%
Vitamin B6 0.129mg 0.194mg 5%
Vitamin B1 0.09mg 0.04mg 4%
Manganese 0.244mg 0.159mg 4%
Vitamin B5 0.31mg 0.088mg 4%
Vitamin B2 0.12mg 0.07mg 4%
Phosphorus 60mg 37mg 3%
Vitamin B3 0.2mg 0.5mg 2%
Fiber 0.5g 1g 2%
Potassium 330mg 252mg 2%
Calcium 120mg 105mg 2%
Vitamin C 43mg 45mg 2%
Protein 2.3g 1.5g 2%
Zinc 0.11mg 0.19mg 1%
Sodium 41mg 65mg 1%
Selenium 0.9µg 0.5µg 1%
Calories 11kcal 13kcal 0%
Fats 0.1g 0.2g 0%
Carbs 1.29g 2.18g 0%
Net carbs 0.79g 1.18g N/A
Magnesium 21mg 19mg 0%
Sugar 0.2g 1.18g N/A
Choline 9mg 6.4mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.008g 0.015g 0%
Polyunsaturated fat 0.035g 0.096g 0%
Tryptophan 0.03mg 0.015mg 0%
Threonine 0.133mg 0.049mg 0%
Isoleucine 0.093mg 0.085mg 0%
Leucine 0.166mg 0.088mg 0%
Lysine 0.134mg 0.089mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.114mg 0.044mg 0%
Valine 0.137mg 0.066mg 0%
Histidine 0.04mg 0.026mg 0%

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +53.3%
Contains more OtherOther +50%
Contains more FatsFats +100%
Contains more CarbsCarbs +69%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +174.3%
~equal in Saturated fat ~0.027g

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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.