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  6. Millet flour vs. Watercress

Millet flour vs. Watercress — In-Depth Nutrition Comparison

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How are Millet flour and Watercress different?

  • Millet flour is richer in Selenium, Copper, Iron, Vitamin B3, Manganese, Phosphorus, Vitamin B1, and Magnesium, while Watercress is higher in Vitamin K, and Vitamin C.
  • Watercress covers your daily need of Vitamin K 208% more than Millet flour.
  • Millet flour contains 36 times more Selenium than Watercress. Millet flour contains 32.7µg of Selenium, while Watercress contains 0.9µg.

Millet flour and Watercress, raw types were used in this article.

Infographic

Millet flour 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.
Millet flour
Millet flour
8
:
2
Watercress
Watercress
Contains more Iron +1870%
Contains more Magnesium +466.7%
Contains more Phosphorus +375%
Contains less Sodium -90.2%
Contains more Zinc +2290.9%
Contains more Copper +594.8%
Contains more Manganese +310.7%
Contains more Selenium +3533.3%
Contains more Calcium +757.1%
Contains more Potassium +47.3%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +1870%
Contains more Magnesium +466.7%
Contains more Phosphorus +375%
Contains less Sodium -90.2%
Contains more Zinc +2290.9%
Contains more Copper +594.8%
Contains more Manganese +310.7%
Contains more Selenium +3533.3%
Contains more Calcium +757.1%
Contains more Potassium +47.3%

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.
Millet flour
Millet flour
5
:
7
Watercress
Watercress
Contains more Vitamin B1 +358.9%
Contains more Vitamin B3 +2910%
Contains more Vitamin B5 +308.7%
Contains more Vitamin B6 +188.4%
Contains more Folate +366.7%
Contains more Vitamin E +809.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.4%
Contains more Vitamin K +31150%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
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 B1 +358.9%
Contains more Vitamin B3 +2910%
Contains more Vitamin B5 +308.7%
Contains more Vitamin B6 +188.4%
Contains more Folate +366.7%
Contains more Vitamin E +809.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.4%
Contains more Vitamin K +31150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
4
:
1
Watercress
Watercress
Contains more Protein +367.4%
Contains more Fats +4150%
Contains more Carbs +5723.3%
Contains more Water +997%
Equal in Other - 1.2
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 +367.4%
Contains more Fats +4150%
Contains more Carbs +5723.3%
Contains more Water +997%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +11450%
Contains more Polyunsaturated fat +7380%
Contains less Saturated Fat -95%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +11450%
Contains more Polyunsaturated fat +7380%
Contains less Saturated Fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Watercress Opinion
Net carbs 71.62g 0.79g Millet flour
Protein 10.75g 2.3g Millet flour
Fats 4.25g 0.1g Millet flour
Carbs 75.12g 1.29g Millet flour
Calories 382kcal 11kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 0.2g Watercress
Fiber 3.5g 0.5g Millet flour
Calcium 14mg 120mg Watercress
Iron 3.94mg 0.2mg Millet flour
Magnesium 119mg 21mg Millet flour
Phosphorus 285mg 60mg Millet flour
Potassium 224mg 330mg Watercress
Sodium 4mg 41mg Millet flour
Zinc 2.63mg 0.11mg Millet flour
Copper 0.535mg 0.077mg Millet flour
Manganese 1.002mg 0.244mg Millet flour
Selenium 32.7µg 0.9µg Millet flour
Vitamin A 3191IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 0.11mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.413mg 0.09mg Millet flour
Vitamin B2 0.073mg 0.12mg Watercress
Vitamin B3 6.02mg 0.2mg Millet flour
Vitamin B5 1.267mg 0.31mg Millet flour
Vitamin B6 0.372mg 0.129mg Millet flour
Folate 42µg 9µg Millet flour
Vitamin K 0.8µg 250µg Watercress
Tryptophan 0.17mg 0.03mg Millet flour
Threonine 0.354mg 0.133mg Millet flour
Isoleucine 0.473mg 0.093mg Millet flour
Leucine 1.537mg 0.166mg Millet flour
Lysine 0.144mg 0.134mg Millet flour
Methionine 0.319mg 0.02mg Millet flour
Phenylalanine 0.675mg 0.114mg Millet flour
Valine 0.584mg 0.137mg Millet flour
Histidine 0.257mg 0.04mg Millet flour
Trans Fat 0.002g 0g Watercress
Saturated Fat 0.536g 0.027g Watercress
Monounsaturated Fat 0.924g 0.008g Millet flour
Polyunsaturated fat 2.618g 0.035g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour 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
36%
Millet flour
91%
Watercress
Minerals Daily Need Coverage Score
94%
Millet flour
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.46g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.