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  6. Watercress vs. Chicken sandwich

Watercress vs. Chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between watercress and chicken sandwich

  • Watercress has more vitamin K, vitamin A, and vitamin C, while chicken sandwich has more vitamin B3, selenium, iron, vitamin B6, phosphorus, and vitamin B5.
  • Watercress covers your daily need for vitamin K, 201% more than chicken sandwich.
  • Watercress contains 100 times more vitamin A than chicken sandwich. While watercress contains 3191IU of vitamin A, chicken sandwich contains only 32IU.
  • The amount of sodium in watercress is lower.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Watercress, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Watercress vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more CalciumCalcium +106.9%
Contains more PotassiumPotassium +34.7%
Contains more CopperCopper +14.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +11.4%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +785%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +208.3%
Contains more SeleniumSelenium +2111.1%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin KVitamin K +2841.2%
Contains more Vitamin EVitamin E +141%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +3760%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more Vitamin B6Vitamin B6 +196.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +422.2%
Contains more CholineCholine +292.2%

All nutrients comparison - raw data values

Nutrient Watercress Chicken sandwich DV% diff.
Vitamin K 250µg 8.5µg 201%
Vitamin C 43mg 0.8mg 47%
Vitamin B3 0.2mg 7.72mg 47%
Selenium 0.9µg 19.9µg 35%
Sodium 41mg 753mg 31%
Protein 2.3g 16.28g 28%
Polyunsaturated fat 0.035g 3.177g 21%
Vitamin B6 0.129mg 0.383mg 20%
Iron 0.2mg 1.77mg 20%
Vitamin B5 0.31mg 1.2mg 18%
Phosphorus 60mg 185mg 18%
Fats 0.1g 11.19g 17%
Vitamin A 160µg 3µg 17%
Vitamin B2 0.12mg 0.3mg 14%
Vitamin B1 0.09mg 0.23mg 12%
Calories 11kcal 250kcal 12%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.008g 4.481g 11%
Saturated fat 0.027g 2.123g 10%
Folate 9µg 47µg 10%
Vitamin E 1mg 2.41mg 9%
Carbs 1.29g 20.89g 7%
Starch 16.5g 7%
Calcium 120mg 58mg 6%
Vitamin B12 0µg 0.13µg 5%
Zinc 0.11mg 0.61mg 5%
Choline 9mg 35.3mg 5%
Fiber 0.5g 1.4g 4%
Potassium 330mg 245mg 3%
Manganese 0.244mg 0.219mg 1%
Vitamin D 0µg 0.1µg 1%
Fructose 0.97g 1%
Vitamin D 0IU 5IU 1%
Copper 0.077mg 0.067mg 1%
Magnesium 21mg 24mg 1%
Net carbs 0.79g 19.49g N/A
Sugar 0.2g 3.64g N/A
Trans fat 0g 0.03g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g 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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +94.3%
Contains more ProteinProtein +607.8%
Contains more FatsFats +11090%
Contains more CarbsCarbs +1519.4%
Contains more OtherOther +125%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +55912.5%
Contains more Poly. FatPolyunsaturated fat +8977.1%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.