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Milk vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between milk and watercress

  • Milk has more vitamin B12 and vitamin D, while watercress has more vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, vitamin E, and vitamin B1.
  • Watercress covers your daily need for vitamin K, 208% more than milk.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Watercress, raw.

Infographic

Milk 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.
Milk
Milk
3
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +58.3%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +120%
Contains more IronIron +566.7%
Contains more CopperCopper +670%
Contains more ManganeseManganese +8033.3%
~equal in Calcium ~120mg
~equal in Sodium ~41mg

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +80%

All nutrients comparison - raw data values

Nutrient Milk Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin B12 0.47µg 0µg 20%
Vitamin A 58µg 160µg 11%
Manganese 0.003mg 0.244mg 10%
Vitamin E 0.01mg 1mg 7%
Copper 0.01mg 0.077mg 7%
Vitamin B6 0.037mg 0.129mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin B1 0.02mg 0.09mg 6%
Vitamin D 48IU 0IU 6%
Potassium 150mg 330mg 5%
Phosphorus 95mg 60mg 5%
Vitamin B2 0.185mg 0.12mg 5%
Selenium 3.3µg 0.9µg 4%
Zinc 0.42mg 0.11mg 3%
Saturated fat 0.633g 0.027g 3%
Protein 3.37g 2.3g 2%
Choline 17.7mg 9mg 2%
Calories 42kcal 11kcal 2%
Fiber 0g 0.5g 2%
Iron 0.03mg 0.2mg 2%
Magnesium 11mg 21mg 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 0.277g 0.008g 1%
Calcium 125mg 120mg 1%
Vitamin B3 0.093mg 0.2mg 1%
Vitamin B5 0.361mg 0.31mg 1%
Carbs 4.99g 1.29g 1%
Folate 5µg 9µg 1%
Fats 0.97g 0.1g 1%
Net carbs 4.99g 0.79g N/A
Sugar 5.2g 0.2g N/A
Sodium 44mg 41mg 0%
Polyunsaturated fat 0.035g 0.035g 0%
Tryptophan 0.043mg 0.03mg 0%
Threonine 0.143mg 0.133mg 0%
Isoleucine 0.174mg 0.093mg 0%
Leucine 0.319mg 0.166mg 0%
Lysine 0.282mg 0.134mg 0%
Methionine 0.088mg 0.02mg 0%
Phenylalanine 0.174mg 0.114mg 0%
Valine 0.22mg 0.137mg 0%
Histidine 0.101mg 0.04mg 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
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 +870%
Contains more CarbsCarbs +286.8%
Contains more OtherOther +60%
~equal in Water ~95.11g

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
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 +3362.5%
Contains less Sat. FatSaturated fat -95.7%
~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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.