Watercress vs. Chinese broccoli — In-Depth Nutrition Comparison
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Significant differences between watercress and chinese broccoli
- Watercress has more vitamin K, vitamin A, and vitamin C; however, chinese broccoli is richer in folate and fiber.
- Watercress covers your daily vitamin K needs 138% more than chinese broccoli.
- Chinese broccoli has 2 times less vitamin E than watercress. Watercress has 1mg of vitamin E, while chinese broccoli has 0.48mg.
Specific food types used in this comparison are Watercress, raw and Broccoli, chinese, cooked.
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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +26.4% |
| Contains more CopperCopper | +26.2% |
| Contains more PhosphorusPhosphorus | +46.3% |
| Contains more IronIron | +180% |
| Contains more ZincZinc | +254.5% |
| Contains less SodiumSodium | -82.9% |
| Contains more SeleniumSelenium | +44.4% |
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 CVitamin C | +52.5% |
| Contains more Vitamin AVitamin A | +95.1% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin B5Vitamin B5 | +95% |
| Contains more Vitamin B6Vitamin B6 | +84.3% |
| Contains more Vitamin KVitamin K | +194.8% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B3Vitamin B3 | +118.5% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +181.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +101.8% |
| Contains more OtherOther | +51.9% |
| Contains more FatsFats | +620% |
| Contains more CarbsCarbs | +195.3% |
~equal in
Water
~93.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains less Sat. FatSaturated fat | -75.5% |
| Contains more Mono. FatMonounsaturated fat | +525% |
| Contains more Poly. FatPolyunsaturated fat | +842.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 84.8µg | 138% |
| Folate | 9µg | 99µg | 23% |
| Vitamin C | 43mg | 28.2mg | 16% |
| Vitamin A | 160µg | 82µg | 9% |
| Fiber | 0.5g | 2.5g | 8% |
| Vitamin B6 | 0.129mg | 0.07mg | 5% |
| Iron | 0.2mg | 0.56mg | 5% |
| Choline | 9mg | 25.3mg | 3% |
| Vitamin B5 | 0.31mg | 0.159mg | 3% |
| Vitamin E | 1mg | 0.48mg | 3% |
| Zinc | 0.11mg | 0.39mg | 3% |
| Phosphorus | 60mg | 41mg | 3% |
| Copper | 0.077mg | 0.061mg | 2% |
| Polyunsaturated fat | 0.035g | 0.33g | 2% |
| Potassium | 330mg | 261mg | 2% |
| Calcium | 120mg | 100mg | 2% |
| Protein | 2.3g | 1.14g | 2% |
| Vitamin B2 | 0.12mg | 0.146mg | 2% |
| Sodium | 41mg | 7mg | 1% |
| Manganese | 0.244mg | 0.264mg | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Vitamin B3 | 0.2mg | 0.437mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Carbs | 1.29g | 3.81g | 1% |
| Fats | 0.1g | 0.72g | 1% |
| Calories | 11kcal | 22kcal | 1% |
| Net carbs | 0.79g | 1.31g | N/A |
| Sugar | 0.2g | 0.84g | N/A |
| Vitamin B1 | 0.09mg | 0.095mg | 0% |
| Saturated fat | 0.027g | 0.11g | 0% |
| Monounsaturated fat | 0.008g | 0.05g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
74%
40%
Minerals Daily Need Coverage Score
18%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.083g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 34mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.