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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

Watercress vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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%
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

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
4% 94%
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
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% 10% 67%
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.
Watercress Chinese broccoli
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
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 Watercress Chinese broccoli 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?

ok
ok
is better in case of low diet
Watercress Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Watercress
40%
Chinese broccoli
Minerals Daily Need Coverage Score
18%
Watercress
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.083g)
Which food contains less Sodium?
Chinese broccoli
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.

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.