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  6. Watercress vs. Chicken soup

Watercress vs. Chicken soup — In-Depth Nutrition Comparison

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Summary of differences between watercress and chicken soup

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin E, and vitamin B6, while chicken soup has more vitamin B3.
  • Watercress covers your daily need for vitamin K, 208% more than chicken soup.
  • Watercress contains 1064 times more vitamin A than chicken soup. While watercress contains 3191IU of vitamin A, chicken soup contains only 3IU.
  • 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 soup is 52.

These are the specific foods used in this comparison Watercress, raw and Soup, stock, chicken, home-prepared.

Infographic

Watercress vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +214.3%
Contains more CopperCopper +42.6%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -71.3%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +27.3%
Contains more SeleniumSelenium +144.4%
~equal in Iron ~0.21mg

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +21400%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +80%
Contains more Vitamin B3Vitamin B3 +692%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Watercress Chicken soup DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0.2mg 48%
Vitamin A 160µg 1µg 18%
Calcium 120mg 3mg 12%
Manganese 0.244mg 11%
Vitamin B3 0.2mg 1.584mg 9%
Potassium 330mg 105mg 7%
Vitamin B5 0.31mg 6%
Vitamin E 1mg 0.03mg 6%
Vitamin B6 0.129mg 0.061mg 5%
Vitamin B1 0.09mg 0.035mg 5%
Phosphorus 60mg 27mg 5%
Magnesium 21mg 4mg 4%
Sodium 41mg 143mg 4%
Vitamin B2 0.12mg 0.085mg 3%
Copper 0.077mg 0.054mg 3%
Fiber 0.5g 0g 2%
Fats 0.1g 1.2g 2%
Selenium 0.9µg 2.2µg 2%
Folate 9µg 5µg 1%
Saturated fat 0.027g 0.321g 1%
Monounsaturated fat 0.008g 0.582g 1%
Polyunsaturated fat 0.035g 0.213g 1%
Calories 11kcal 36kcal 1%
Carbs 1.29g 3.53g 1%
Cholesterol 0mg 3mg 1%
Protein 2.3g 2.52g 0%
Net carbs 0.79g 3.53g N/A
Iron 0.2mg 0.21mg 0%
Sugar 0.2g 1.58g N/A
Zinc 0.11mg 0.14mg 0%
Choline 9mg 9.2mg 0%
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%

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more OtherOther +100%
Contains more FatsFats +1100%
Contains more CarbsCarbs +173.6%
~equal in Protein ~2.52g
~equal in Water ~92.15g

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +7175%
Contains more Poly. FatPolyunsaturated fat +508.6%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.