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  6. Millet raw vs. Watercress

Millet raw vs. Watercress — In-Depth Nutrition Comparison

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Important differences between millet raw and watercress

  • Millet raw has more copper, manganese, iron, phosphorus, fiber, vitamin B3, and vitamin B1; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Millet raw contains 24 times more vitamin B3 than watercress. Millet raw contains 4.72mg of vitamin B3, while watercress contains 0.2mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Millet, raw and Watercress, raw.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +442.9%
Contains more IronIron +1405%
Contains more CopperCopper +874%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +568.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +69.2%

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.
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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 B1Vitamin B1 +367.8%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +2260%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B6Vitamin B6 +197.7%
Contains more FolateFolate +844.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +27677.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Watercress DV% diff.
Vitamin K 0.9µg 250µg 208%
Copper 0.75mg 0.077mg 75%
Manganese 1.632mg 0.244mg 60%
Vitamin C 0mg 43mg 48%
Iron 3.01mg 0.2mg 35%
Phosphorus 285mg 60mg 32%
Fiber 8.5g 0.5g 32%
Vitamin B1 0.421mg 0.09mg 28%
Vitamin B3 4.72mg 0.2mg 28%
Carbs 72.85g 1.29g 24%
Magnesium 114mg 21mg 22%
Vitamin B6 0.384mg 0.129mg 20%
Folate 85µg 9µg 19%
Vitamin A 0µg 160µg 18%
Calories 378kcal 11kcal 18%
Protein 11.02g 2.3g 17%
Polyunsaturated fat 2.134g 0.035g 14%
Zinc 1.68mg 0.11mg 14%
Vitamin B2 0.29mg 0.12mg 13%
Vitamin B5 0.848mg 0.31mg 11%
Calcium 8mg 120mg 11%
Vitamin E 0.05mg 1mg 6%
Fats 4.22g 0.1g 6%
Potassium 195mg 330mg 4%
Saturated fat 0.723g 0.027g 3%
Selenium 2.7µg 0.9µg 3%
Sodium 5mg 41mg 2%
Monounsaturated fat 0.773g 0.008g 2%
Choline 9mg 2%
Net carbs 64.35g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.119mg 0.03mg 0%
Threonine 0.353mg 0.133mg 0%
Isoleucine 0.465mg 0.093mg 0%
Leucine 1.4mg 0.166mg 0%
Lysine 0.212mg 0.134mg 0%
Methionine 0.221mg 0.02mg 0%
Phenylalanine 0.58mg 0.114mg 0%
Valine 0.578mg 0.137mg 0%
Histidine 0.236mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +379.1%
Contains more FatsFats +4120%
Contains more CarbsCarbs +5547.3%
Contains more OtherOther +170%
Contains more WaterWater +997%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +9562.5%
Contains more Poly. FatPolyunsaturated fat +5997.1%
Contains less Sat. FatSaturated fat -96.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.