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  6. Buttermilk vs. Watercress

Buttermilk vs. Watercress — In-Depth Nutrition Comparison

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How are buttermilk and watercress different?

  • Buttermilk is higher in vitamin B12; however, watercress is richer in vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, vitamin E, and potassium.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has less sodium.

Milk, buttermilk, fluid, cultured, lowfat and Watercress, raw are the varieties used in this article.

Infographic

Buttermilk vs Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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 ZincZinc +281.8%
Contains more PhosphorusPhosphorus +48.3%
Contains more SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +300%
Contains more CopperCopper +600%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +12100%
~equal in Calcium ~120mg

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.7%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +1042.9%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +279.4%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 1mg 43mg 47%
Vitamin A 14µg 160µg 16%
Manganese 0.002mg 0.244mg 11%
Vitamin B12 0.22µg 0µg 9%
Vitamin B6 0.034mg 0.129mg 7%
Copper 0.011mg 0.077mg 7%
Vitamin E 0.05mg 1mg 6%
Sodium 190mg 41mg 6%
Vitamin B1 0.034mg 0.09mg 5%
Potassium 151mg 330mg 5%
Phosphorus 89mg 60mg 4%
Zinc 0.42mg 0.11mg 3%
Vitamin B2 0.154mg 0.12mg 3%
Fiber 0g 0.5g 2%
Iron 0.05mg 0.2mg 2%
Magnesium 11mg 21mg 2%
Choline 17.7mg 9mg 2%
Saturated fat 0.548g 0.027g 2%
Protein 3.31g 2.3g 2%
Selenium 2µg 0.9µg 2%
Vitamin B5 0.275mg 0.31mg 1%
Folate 5µg 9µg 1%
Monounsaturated fat 0.254g 0.008g 1%
Calories 40kcal 11kcal 1%
Vitamin B3 0.058mg 0.2mg 1%
Cholesterol 4mg 0mg 1%
Carbs 4.79g 1.29g 1%
Fats 0.88g 0.1g 1%
Net carbs 4.79g 0.79g N/A
Vitamin D 1IU 0IU 0%
Calcium 116mg 120mg 0%
Sugar 4.79g 0.2g N/A
Polyunsaturated fat 0.033g 0.035g 0%
Tryptophan 0.042mg 0.03mg 0%
Threonine 0.141mg 0.133mg 0%
Isoleucine 0.171mg 0.093mg 0%
Leucine 0.313mg 0.166mg 0%
Lysine 0.277mg 0.134mg 0%
Methionine 0.087mg 0.02mg 0%
Phenylalanine 0.171mg 0.114mg 0%
Valine 0.217mg 0.137mg 0%
Histidine 0.1mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 ProteinProtein +43.9%
Contains more FatsFats +780%
Contains more CarbsCarbs +271.3%
Contains more OtherOther +34.8%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 +3075%
Contains less Sat. FatSaturated fat -95.1%
~equal in Polyunsaturated fat ~0.035g

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.