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  6. Malt vs. Watercress

Malt vs. Watercress — In-Depth Nutrition Comparison

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How are Malt and Watercress different?

  • Malt is higher in Vitamin B12, and Selenium, however, Watercress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Manganese, Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin K from Watercress is 208% higher.
  • Watercress has less Saturated Fat.

Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Watercress, raw are the varieties used in this article.

Infographic

Malt vs Watercress 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.
Malt
Malt
4
:
6
Watercress
Watercress
Contains more Phosphorus +51.7%
Contains more Zinc +272.7%
Contains more Selenium +500%
Contains more Calcium +22.4%
Contains more Magnesium +40%
Contains more Potassium +91.9%
Contains less Sodium -31.7%
Contains more Copper +108.1%
Contains more Manganese +205%
Equal in Iron - 0.2
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Phosphorus +51.7%
Contains more Zinc +272.7%
Contains more Selenium +500%
Contains more Calcium +22.4%
Contains more Magnesium +40%
Contains more Potassium +91.9%
Contains less Sodium -31.7%
Contains more Copper +108.1%
Contains more Manganese +205%
Equal in Iron - 0.2

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.
Malt
Malt
4
:
7
Watercress
Watercress
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3258.9%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +42900%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B6 +180.4%
Contains more Vitamin K +83233.3%
Equal in Folate - 9
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3258.9%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +42900%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B6 +180.4%
Contains more Vitamin K +83233.3%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
Malt
3
:
2
Watercress
Watercress
Contains more Protein +46.5%
Contains more Fats +3190%
Contains more Carbs +768.2%
Contains more Water +16.9%
Contains more Other +50%
Malt
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +46.5%
Contains more Fats +3190%
Contains more Carbs +768.2%
Contains more Water +16.9%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
Malt
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +10237.5%
Contains more Polyunsaturated fat +494.3%
Contains less Saturated Fat -98.6%
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +10237.5%
Contains more Polyunsaturated fat +494.3%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Malt Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Malt Watercress Opinion
Net carbs 10.7g 0.79g Malt
Protein 3.37g 2.3g Malt
Fats 3.29g 0.1g Malt
Carbs 11.2g 1.29g Malt
Calories 85kcal 11kcal Malt
Sugar 6.68g 0.2g Watercress
Fiber 0.5g 0.5g
Calcium 98mg 120mg Watercress
Iron 0.21mg 0.2mg Malt
Magnesium 15mg 21mg Watercress
Phosphorus 91mg 60mg Malt
Potassium 172mg 330mg Watercress
Sodium 60mg 41mg Watercress
Zinc 0.41mg 0.11mg Malt
Copper 0.037mg 0.077mg Watercress
Manganese 0.08mg 0.244mg Watercress
Selenium 5.4µg 0.9µg Malt
Vitamin A 95IU 3191IU Watercress
Vitamin A RAE 26µg 160µg Watercress
Vitamin E 0.06mg 1mg Watercress
Vitamin C 0.1mg 43mg Watercress
Vitamin B1 0.054mg 0.09mg Watercress
Vitamin B2 0.184mg 0.12mg Malt
Vitamin B3 0.259mg 0.2mg Malt
Vitamin B5 0.354mg 0.31mg Malt
Vitamin B6 0.046mg 0.129mg Watercress
Folate 9µg 9µg
Vitamin B12 0.42µg 0µg Malt
Vitamin K 0.3µg 250µg Watercress
Tryptophan 0.074mg 0.03mg Malt
Threonine 0.143mg 0.133mg Malt
Isoleucine 0.165mg 0.093mg Malt
Leucine 0.268mg 0.166mg Malt
Lysine 0.142mg 0.134mg Malt
Methionine 0.074mg 0.02mg Malt
Phenylalanine 0.15mg 0.114mg Malt
Valine 0.193mg 0.137mg Malt
Histidine 0.077mg 0.04mg Malt
Cholesterol 10mg 0mg Watercress
Saturated Fat 1.883g 0.027g Watercress
Monounsaturated Fat 0.827g 0.008g Malt
Polyunsaturated fat 0.208g 0.035g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Malt
91%
Watercress
Minerals Daily Need Coverage Score
17%
Malt
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 1.856g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 27)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.