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  6. Watercress vs. Chow mein

Watercress vs. Chow mein — In-Depth Nutrition Comparison

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The main differences between watercress and chow mein

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, chow mein has more selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress is lower in sodium.
  • Chow mein has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Noodles, chinese, chow mein.

Infographic

Watercress vs Chow mein 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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +175%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +147.6%
Contains more IronIron +2265%
Contains more CopperCopper +116.9%
Contains more ZincZinc +1172.7%
Contains more PhosphorusPhosphorus +168.3%
Contains more SeleniumSelenium +4677.8%

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% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +17757.1%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +542.2%
Contains more Vitamin B2Vitamin B2 +250.8%
Contains more Vitamin B3Vitamin B3 +2875%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more FolateFolate +1077.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.7mg

All nutrients comparison - raw data values

Nutrient Watercress Chow mein DV% diff.
Vitamin K 250µg 1.4µg 207%
Selenium 0.9µg 43µg 77%
Iron 0.2mg 4.73mg 57%
Sodium 41mg 1174mg 49%
Vitamin C 43mg 0mg 48%
Vitamin B1 0.09mg 0.578mg 41%
Vitamin B3 0.2mg 5.95mg 36%
Fats 0.1g 15.43g 24%
Polyunsaturated fat 0.035g 3.571g 24%
Carbs 1.29g 72.8g 24%
Folate 9µg 106µg 24%
Vitamin B2 0.12mg 0.421mg 23%
Calories 11kcal 475kcal 23%
Monounsaturated fat 0.008g 8.929g 22%
Vitamin A 160µg 0µg 18%
Phosphorus 60mg 161mg 14%
Fiber 0.5g 3.7g 13%
Zinc 0.11mg 1.4mg 12%
Protein 2.3g 8.11g 12%
Manganese 0.244mg 11%
Calcium 120mg 20mg 10%
Saturated fat 0.027g 2.229g 10%
Copper 0.077mg 0.167mg 10%
Vitamin E 1mg 2.3mg 9%
Magnesium 21mg 52mg 7%
Potassium 330mg 120mg 6%
Vitamin B5 0.31mg 0.533mg 4%
Vitamin B6 0.129mg 0.11mg 1%
Net carbs 0.79g 69.1g N/A
Sugar 0.2g 5.71g N/A
Trans fat 0g 0.8g N/A
Choline 9mg 8.7mg 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
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +7960.2%
Contains more ProteinProtein +252.6%
Contains more FatsFats +15330%
Contains more CarbsCarbs +5543.4%
Contains more OtherOther +106.7%

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
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +111512.5%
Contains more Poly. FatPolyunsaturated fat +10102.9%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.