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  6. Watercress vs. Chicken meat

Watercress vs. Chicken meat — In-Depth Nutrition Comparison

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Significant differences between watercress and chicken meat

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, chicken meat is richer in vitamin B3, selenium, vitamin B6, phosphorus, and zinc.
  • Watercress covers your daily vitamin K needs 206% more than chicken meat.
  • Watercress contains less saturated fat.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of chicken meat is 0.

Specific food types used in this comparison are Watercress, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Watercress vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +48%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1120%
Contains more IronIron +530%
Contains more ZincZinc +1663.6%
Contains more PhosphorusPhosphorus +203.3%
Contains more SeleniumSelenium +2555.6%
~equal in Magnesium ~23mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin KVitamin K +10316.7%
Contains more FolateFolate +80%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +4143.5%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +632.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Chicken meat DV% diff.
Vitamin K 250µg 2.4µg 206%
Vitamin B3 0.2mg 8.487mg 52%
Protein 2.3g 27.3g 50%
Vitamin C 43mg 0mg 48%
Selenium 0.9µg 23.9µg 42%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.129mg 0.4mg 21%
Fats 0.1g 13.6g 21%
Polyunsaturated fat 0.035g 2.97g 20%
Saturated fat 0.027g 3.79g 17%
Phosphorus 60mg 182mg 17%
Zinc 0.11mg 1.94mg 17%
Vitamin B5 0.31mg 1.03mg 14%
Iron 0.2mg 1.26mg 13%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.008g 5.34g 13%
Vitamin A 160µg 48µg 12%
Calcium 120mg 15mg 11%
Calories 11kcal 239kcal 11%
Choline 9mg 65.9mg 10%
Manganese 0.244mg 0.02mg 10%
Vitamin E 1mg 0.27mg 5%
Vitamin B2 0.12mg 0.168mg 4%
Potassium 330mg 223mg 3%
Vitamin B1 0.09mg 0.063mg 2%
Sodium 41mg 82mg 2%
Fiber 0.5g 0g 2%
Copper 0.077mg 0.066mg 1%
Folate 9µg 5µg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 23mg 0%
Sugar 0.2g 0g N/A
Tryptophan 0.03mg 0.305mg 0%
Threonine 0.133mg 1.128mg 0%
Isoleucine 0.093mg 1.362mg 0%
Leucine 0.166mg 1.986mg 0%
Lysine 0.134mg 2.223mg 0%
Methionine 0.02mg 0.726mg 0%
Phenylalanine 0.114mg 1.061mg 0%
Valine 0.137mg 1.325mg 0%
Histidine 0.04mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +60%
Contains more OtherOther +-442.9%
Contains more ProteinProtein +1087%
Contains more FatsFats +13500%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +66650%
Contains more Poly. FatPolyunsaturated fat +8385.7%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.