Watercress vs. Kung Pao chicken — In-Depth Nutrition Comparison

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Significant differences between watercress and kung Pao chicken

Watercress has more vitamin K, vitamin C, vitamin A, and calcium; however, kung Pao chicken is richer in vitamin B3, selenium, vitamin B6, and iron.
Watercress covers your daily vitamin K needs 197% more than kung Pao chicken.
Kung Pao chicken has 6 times less vitamin C than watercress. Watercress has 43mg of vitamin C, while kung Pao chicken has 7.1mg.
Watercress contains less sodium.
Kung Pao chicken has a higher glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Restaurant, Chinese, kung pao chicken.

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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.

Watercress

Kung Pao chicken

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+51.4%
Contains less SodiumSodium	-89.8%

Contains more MagnesiumMagnesium	+14.3%
Contains more IronIron	+280%
Contains more ZincZinc	+572.7%
Contains more PhosphorusPhosphorus	+56.7%
Contains more SeleniumSelenium	+800%

~equal in Copper ~0.073mg

~equal in Manganese ~0.256mg

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.

Watercress

Kung Pao chicken

Contains more Vitamin CVitamin C	+505.6%
Contains more Vitamin AVitamin A	+146.2%
Contains more Vitamin B1Vitamin B1	+181.3%
Contains more Vitamin B2Vitamin B2	+118.2%
Contains more Vitamin KVitamin K	+1738.2%

Contains more Vitamin B3Vitamin B3	+1278.5%
Contains more Vitamin B5Vitamin B5	+61.3%
Contains more Vitamin B6Vitamin B6	+88.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+77.8%
Contains more CholineCholine	+315.6%

~equal in Vitamin E ~1.02mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	250µg	13.6µg	197%
Vitamin C	43mg	7.1mg	40%
Polyunsaturated fat	0.035g	3.02g	20%
Sodium	41mg	402mg	16%
Vitamin B3	0.2mg	2.757mg	16%
Protein	2.3g	9.76g	15%
Selenium	0.9µg	8.1µg	13%
Fats	0.1g	6.98g	11%
Vitamin A	160µg	65µg	11%
Calcium	120mg	20mg	10%
Vitamin B6	0.129mg	0.243mg	9%
Cholesterol	0mg	26mg	9%
Iron	0.2mg	0.76mg	7%
Saturated fat	0.027g	1.352g	6%
Calories	11kcal	129kcal	6%
Zinc	0.11mg	0.74mg	6%
Choline	9mg	37.4mg	5%
Phosphorus	60mg	94mg	5%
Vitamin B1	0.09mg	0.032mg	5%
Vitamin B2	0.12mg	0.055mg	5%
Monounsaturated fat	0.008g	2.173g	5%
Vitamin B12	0µg	0.11µg	5%
Fiber	0.5g	1.5g	4%
Vitamin B5	0.31mg	0.5mg	4%
Potassium	330mg	218mg	3%
Folate	9µg	16µg	2%
Carbs	1.29g	6.87g	2%
Starch		2.53g	1%
Fructose		0.54g	1%
Manganese	0.244mg	0.256mg	1%
Magnesium	21mg	24mg	1%
Net carbs	0.79g	5.37g	N/A
Sugar	0.2g	3.03g	N/A
Copper	0.077mg	0.073mg	0%
Vitamin E	1mg	1.02mg	0%
Trans fat	0g	0.034g	N/A
Tryptophan	0.03mg	0.118mg	0%
Threonine	0.133mg	0.407mg	0%
Isoleucine	0.093mg	0.431mg	0%
Leucine	0.166mg	0.775mg	0%
Lysine	0.134mg	0.449mg	0%
Methionine	0.02mg	0.24mg	0%
Phenylalanine	0.114mg	0.402mg	0%
Valine	0.137mg	0.47mg	0%
Histidine	0.04mg	0.265mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.003g	N/A
Omega-3 - ALA		0.244g	N/A
Omega-3 - DPA	0g	0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		2.688g	N/A