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Milk vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between milk and garden cress

  • Milk has more vitamin B12; however, garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, iron, and potassium.
  • Garden cress covers your daily vitamin K needs 451% more than milk.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cress, garden, raw.

Infographic

Milk vs Garden cress 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +54.3%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +245.5%
Contains more PotassiumPotassium +304%
Contains more IronIron +4233.3%
Contains more CopperCopper +1600%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +18333.3%

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.
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +496.6%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +975.3%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +1500%
Contains more CholineCholine +10.2%

All nutrients comparison - raw data values

Nutrient Milk Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin C 0mg 69mg 77%
Vitamin A 58µg 346µg 32%
Manganese 0.003mg 0.553mg 24%
Vitamin B12 0.47µg 0µg 20%
Folate 5µg 80µg 19%
Copper 0.01mg 0.17mg 18%
Iron 0.03mg 1.3mg 16%
Vitamin B6 0.037mg 0.247mg 16%
Potassium 150mg 606mg 13%
Vitamin D 48IU 0IU 6%
Magnesium 11mg 38mg 6%
Vitamin B2 0.185mg 0.26mg 6%
Vitamin B3 0.093mg 1mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin E 0.01mg 0.7mg 5%
Vitamin B1 0.02mg 0.08mg 5%
Selenium 3.3µg 0.9µg 4%
Fiber 0g 1.1g 4%
Calcium 125mg 81mg 4%
Phosphorus 95mg 76mg 3%
Saturated fat 0.633g 0.023g 3%
Zinc 0.42mg 0.23mg 2%
Cholesterol 5mg 0mg 2%
Protein 3.37g 2.6g 2%
Vitamin B5 0.361mg 0.242mg 2%
Polyunsaturated fat 0.035g 0.228g 1%
Calories 42kcal 32kcal 1%
Sodium 44mg 14mg 1%
Fats 0.97g 0.7g 0%
Carbs 4.99g 5.5g 0%
Net carbs 4.99g 4.4g N/A
Sugar 5.2g 4.4g N/A
Choline 17.7mg 19.5mg 0%
Monounsaturated fat 0.277g 0.239g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +29.6%
Contains more FatsFats +38.6%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +140%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +15.9%
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +551.4%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.