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  6. Muffin vs. Watercress

Muffin vs. Watercress — In-Depth Nutrition Comparison

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A recap on the differences between muffin and watercress

  • Muffin has more choline, iron, selenium, and phosphorus; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 176% more than muffin.
  • The glycemic index of muffin is higher.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Watercress, raw.

Infographic

Muffin 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.
Muffin
Muffin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 IronIron +550%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +143.3%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +811.1%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +172.7%
Contains more CopperCopper +28.3%
Contains less SodiumSodium -87.8%

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.
Muffin
Muffin
9
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 EVitamin E +63%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +609%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +927.8%
Contains more Vitamin CVitamin C +4677.8%
Contains more Vitamin AVitamin A +661.9%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin KVitamin K +537.8%

All nutrients comparison - raw data values

Nutrient Muffin Watercress DV% diff.
Vitamin K 39.2µg 250µg 176%
Polyunsaturated fat 8.103g 0.035g 54%
Vitamin C 0.9mg 43mg 47%
Fats 16.07g 0.1g 25%
Calories 375kcal 11kcal 18%
Carbs 53g 1.29g 17%
Vitamin A 21µg 160µg 15%
Choline 92.5mg 9mg 15%
Iron 1.3mg 0.2mg 14%
Selenium 8.2µg 0.9µg 13%
Saturated fat 2.844g 0.027g 13%
Sodium 336mg 41mg 13%
Monounsaturated fat 4.822g 0.008g 12%
Phosphorus 146mg 60mg 12%
Folate 48µg 9µg 10%
Cholesterol 30mg 0mg 10%
Manganese 0.449mg 0.244mg 9%
Vitamin B3 1.418mg 0.2mg 8%
Calcium 44mg 120mg 8%
Vitamin B12 0.16µg 0µg 7%
Starch 16.31g 7%
Vitamin B6 0.04mg 0.129mg 7%
Vitamin B1 0.168mg 0.09mg 7%
Potassium 121mg 330mg 6%
Vitamin E 1.63mg 1mg 4%
Protein 4.49g 2.3g 4%
Vitamin B5 0.47mg 0.31mg 3%
Vitamin B2 0.163mg 0.12mg 3%
Magnesium 10mg 21mg 3%
Fructose 1.21g 2%
Zinc 0.37mg 0.11mg 2%
Copper 0.06mg 0.077mg 2%
Fiber 1.1g 0.5g 2%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 0.79g N/A
Sugar 31.47g 0.2g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0.03mg 0%
Threonine 0.181mg 0.133mg 0%
Isoleucine 0.224mg 0.093mg 0%
Leucine 0.421mg 0.166mg 0%
Lysine 0.199mg 0.134mg 0%
Methionine 0.115mg 0.02mg 0%
Phenylalanine 0.277mg 0.114mg 0%
Valine 0.257mg 0.137mg 0%
Histidine 0.128mg 0.04mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +95.2%
Contains more FatsFats +15970%
Contains more CarbsCarbs +4008.5%
Contains more OtherOther +23.3%
Contains more WaterWater +281%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +60175%
Contains more Poly. FatPolyunsaturated fat +23051.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.