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  6. Watercress vs. Buttermilk

Watercress vs. Buttermilk — In-Depth Nutrition Comparison

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How are watercress and buttermilk different?

  • Watercress is higher in vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, vitamin E, and potassium; however, buttermilk is richer in vitamin B12.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress contains 122 times more manganese than buttermilk. While watercress contains 0.244mg of manganese, buttermilk contains only 0.002mg.
  • Watercress has less sodium.

Watercress, raw and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Watercress vs Buttermilk 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +300%
Contains more CopperCopper +600%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +12100%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +48.3%
Contains more SeleniumSelenium +122.2%
~equal in Calcium ~116mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin AVitamin A +1042.9%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +279.4%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +80%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Buttermilk DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin C 43mg 1mg 47%
Vitamin A 160µg 14µg 16%
Manganese 0.244mg 0.002mg 11%
Vitamin B12 0µg 0.22µg 9%
Vitamin B6 0.129mg 0.034mg 7%
Copper 0.077mg 0.011mg 7%
Vitamin E 1mg 0.05mg 6%
Sodium 41mg 190mg 6%
Vitamin B1 0.09mg 0.034mg 5%
Potassium 330mg 151mg 5%
Phosphorus 60mg 89mg 4%
Zinc 0.11mg 0.42mg 3%
Vitamin B2 0.12mg 0.154mg 3%
Fiber 0.5g 0g 2%
Iron 0.2mg 0.05mg 2%
Magnesium 21mg 11mg 2%
Choline 9mg 17.7mg 2%
Saturated fat 0.027g 0.548g 2%
Protein 2.3g 3.31g 2%
Selenium 0.9µg 2µg 2%
Vitamin B5 0.31mg 0.275mg 1%
Folate 9µg 5µg 1%
Monounsaturated fat 0.008g 0.254g 1%
Calories 11kcal 40kcal 1%
Vitamin B3 0.2mg 0.058mg 1%
Cholesterol 0mg 4mg 1%
Carbs 1.29g 4.79g 1%
Fats 0.1g 0.88g 1%
Net carbs 0.79g 4.79g N/A
Vitamin D 0IU 1IU 0%
Calcium 120mg 116mg 0%
Sugar 0.2g 4.79g N/A
Polyunsaturated fat 0.035g 0.033g 0%
Tryptophan 0.03mg 0.042mg 0%
Threonine 0.133mg 0.141mg 0%
Isoleucine 0.093mg 0.171mg 0%
Leucine 0.166mg 0.313mg 0%
Lysine 0.134mg 0.277mg 0%
Methionine 0.02mg 0.087mg 0%
Phenylalanine 0.114mg 0.171mg 0%
Valine 0.137mg 0.217mg 0%
Histidine 0.04mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more OtherOther +34.8%
Contains more ProteinProtein +43.9%
Contains more FatsFats +780%
Contains more CarbsCarbs +271.3%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +3075%
~equal in Polyunsaturated fat ~0.033g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.