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  6. Powdered milk vs. Watercress

Powdered milk vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between powdered milk and watercress

  • Powdered milk has more vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 206% more than powdered milk.
  • The amount of cholesterol in watercress is lower.

These are the specific foods used in this comparison Milk, dry, whole, without added vitamin D and Watercress, raw.

Infographic

Powdered 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +304.8%
Contains more CalciumCalcium +660%
Contains more PotassiumPotassium +303%
Contains more IronIron +135%
Contains more ZincZinc +2936.4%
Contains more PhosphorusPhosphorus +1193.3%
Contains more SeleniumSelenium +1711.1%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +510%
~equal in Copper ~0.077mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 AVitamin A +61.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +214.4%
Contains more Vitamin B2Vitamin B2 +904.2%
Contains more Vitamin B3Vitamin B3 +223%
Contains more Vitamin B5Vitamin B5 +632.6%
Contains more Vitamin B6Vitamin B6 +134.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +311.1%
Contains more CholineCholine +1204.4%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin KVitamin K +11263.6%

All nutrients comparison - raw data values

Nutrient Powdered milk Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 60mg 102%
Vitamin B2 1.205mg 0.12mg 83%
Calcium 912mg 120mg 79%
Saturated fat 16.742g 0.027g 76%
Protein 26.32g 2.3g 48%
Fats 26.71g 0.1g 41%
Vitamin B5 2.271mg 0.31mg 39%
Vitamin C 8.6mg 43mg 38%
Cholesterol 97mg 0mg 32%
Zinc 3.34mg 0.11mg 29%
Potassium 1330mg 330mg 29%
Selenium 16.3µg 0.9µg 28%
Calories 496kcal 11kcal 24%
Monounsaturated fat 7.924g 0.008g 20%
Choline 117.4mg 9mg 20%
Vitamin B1 0.283mg 0.09mg 16%
Magnesium 85mg 21mg 15%
Sodium 371mg 41mg 14%
Vitamin B6 0.302mg 0.129mg 13%
Carbs 38.42g 1.29g 12%
Vitamin A 258µg 160µg 11%
Manganese 0.04mg 0.244mg 9%
Folate 37µg 9µg 7%
Polyunsaturated fat 0.665g 0.035g 4%
Vitamin B3 0.646mg 0.2mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.58mg 1mg 3%
Vitamin D 20IU 0IU 3%
Iron 0.47mg 0.2mg 3%
Fiber 0g 0.5g 2%
Net carbs 38.42g 0.79g N/A
Sugar 38.42g 0.2g N/A
Copper 0.08mg 0.077mg 0%
Tryptophan 0.371mg 0.03mg 0%
Threonine 1.188mg 0.133mg 0%
Isoleucine 1.592mg 0.093mg 0%
Leucine 2.578mg 0.166mg 0%
Lysine 2.087mg 0.134mg 0%
Methionine 0.66mg 0.02mg 0%
Phenylalanine 1.271mg 0.114mg 0%
Valine 1.762mg 0.137mg 0%
Histidine 0.714mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +1044.3%
Contains more FatsFats +26610%
Contains more CarbsCarbs +2878.3%
Contains more OtherOther +406.7%
Contains more WaterWater +3750.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +98950%
Contains more Poly. FatPolyunsaturated fat +1800%
Contains less Sat. FatSaturated fat -99.8%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.