Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Watercress

Chinese cabbage vs. Watercress — In-Depth Nutrition Comparison

Compare

What are the differences between Chinese cabbage and watercress?

  • Chinese cabbage is higher in folate, iron, vitamin A, and vitamin B6, yet watercress is higher in vitamin K, copper, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 170% more.
  • Chinese cabbage has 7 times more folate than watercress. While Chinese cabbage has 66µg of folate, watercress has only 9µg.

We used Cabbage, chinese (pak-choi), raw and Watercress, raw types in this article.

Infographic

Chinese cabbage vs Watercress infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more IronIron +300%
Contains more ZincZinc +72.7%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +266.7%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -36.9%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +80%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin AVitamin A +39.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more FolateFolate +633.3%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +252.3%
Contains more Vitamin KVitamin K +449.5%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Watercress DV% diff.
Vitamin K 45.5µg 250µg 170%
Folate 66µg 9µg 14%
Iron 0.8mg 0.2mg 8%
Vitamin A 223µg 160µg 7%
Copper 0.021mg 0.077mg 6%
Vitamin E 0.09mg 1mg 6%
Vitamin B6 0.194mg 0.129mg 5%
Manganese 0.159mg 0.244mg 4%
Vitamin B1 0.04mg 0.09mg 4%
Vitamin B2 0.07mg 0.12mg 4%
Vitamin B5 0.088mg 0.31mg 4%
Phosphorus 37mg 60mg 3%
Protein 1.5g 2.3g 2%
Vitamin C 45mg 43mg 2%
Calcium 105mg 120mg 2%
Potassium 252mg 330mg 2%
Fiber 1g 0.5g 2%
Vitamin B3 0.5mg 0.2mg 2%
Zinc 0.19mg 0.11mg 1%
Sodium 65mg 41mg 1%
Selenium 0.5µg 0.9µg 1%
Calories 13kcal 11kcal 0%
Protein per 100 calories 12g 21g N/A
Calories per 10 g protein 87kcal 48kcal N/A
Weight per 100 calories 769g 909g N/A
Fats 0.2g 0.1g 0%
Net carbs 1.18g 0.79g N/A
Carbs 2.18g 1.29g 0%
Magnesium 19mg 21mg 0%
Sugar 1.18g 0.2g N/A
Choline 6.4mg 9mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.015g 0.008g 0%
Polyunsaturated fat 0.096g 0.035g 0%
Tryptophan 0.015mg 0.03mg 0%
Threonine 0.049mg 0.133mg 0%
Isoleucine 0.085mg 0.093mg 0%
Leucine 0.088mg 0.166mg 0%
Lysine 0.089mg 0.134mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.044mg 0.114mg 0%
Valine 0.066mg 0.137mg 0%
Histidine 0.026mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +69%
Contains more ProteinProtein +53.3%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +174.3%
~equal in Saturated fat ~0.027g

People also compare

Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.