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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 A, vitamin C, manganese, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has less saturated fat.
  • Watercress has a lower glycemic index (32) than malt (59).

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +272.7%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +22.4%
Contains more PotassiumPotassium +91.9%
Contains more CopperCopper +108.1%
Contains less SodiumSodium -31.7%
Contains more ManganeseManganese +205%
~equal in Iron ~0.2mg

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
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 +53.3%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +42900%
Contains more Vitamin AVitamin A +515.4%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B6Vitamin B6 +180.4%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Malt Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin C 0.1mg 43mg 48%
Vitamin B12 0.42µg 0µg 18%
Vitamin A 26µg 160µg 15%
Saturated fat 1.883g 0.027g 8%
Selenium 5.4µg 0.9µg 8%
Manganese 0.08mg 0.244mg 7%
Vitamin B6 0.046mg 0.129mg 6%
Vitamin E 0.06mg 1mg 6%
Fats 3.29g 0.1g 5%
Vitamin B2 0.184mg 0.12mg 5%
Potassium 172mg 330mg 5%
Calories 85kcal 11kcal 4%
Phosphorus 91mg 60mg 4%
Copper 0.037mg 0.077mg 4%
Vitamin B1 0.054mg 0.09mg 3%
Cholesterol 10mg 0mg 3%
Zinc 0.41mg 0.11mg 3%
Carbs 11.2g 1.29g 3%
Choline 9mg 2%
Monounsaturated fat 0.827g 0.008g 2%
Protein 3.37g 2.3g 2%
Calcium 98mg 120mg 2%
Polyunsaturated fat 0.208g 0.035g 1%
Sodium 60mg 41mg 1%
Magnesium 15mg 21mg 1%
Vitamin B5 0.354mg 0.31mg 1%
Caffeine 3mg 0mg 1%
Net carbs 10.7g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 6.68g 0.2g N/A
Fiber 0.5g 0.5g 0%
Vitamin B3 0.259mg 0.2mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.074mg 0.03mg 0%
Threonine 0.143mg 0.133mg 0%
Isoleucine 0.165mg 0.093mg 0%
Leucine 0.268mg 0.166mg 0%
Lysine 0.142mg 0.134mg 0%
Methionine 0.074mg 0.02mg 0%
Phenylalanine 0.15mg 0.114mg 0%
Valine 0.193mg 0.137mg 0%
Histidine 0.077mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 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 ProteinProtein +46.5%
Contains more FatsFats +3190%
Contains more CarbsCarbs +768.2%
Contains more WaterWater +16.9%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +10237.5%
Contains more Poly. FatPolyunsaturated fat +494.3%
Contains less Sat. FatSaturated fat -98.6%

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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. 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.