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  6. Watercress vs. Condensed milk

Watercress vs. Condensed milk — In-Depth Nutrition Comparison

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What are the main differences between watercress and condensed milk?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet condensed milk is richer in phosphorus, selenium, vitamin B2, vitamin B12, calcium, and choline.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 17 times more vitamin C than condensed milk. Watercress has 43mg of vitamin C, while condensed milk has 2.6mg.
  • Watercress contains less saturated fat.
  • Watercress has a lower glycemic index than condensed milk.

We used Watercress, raw and Milk, canned, condensed, sweetened types in this comparison.

Infographic

Watercress vs Condensed milk 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more CopperCopper +413.3%
Contains less SodiumSodium -67.7%
Contains more ManganeseManganese +3966.7%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +136.7%
Contains more PotassiumPotassium +12.4%
Contains more ZincZinc +754.5%
Contains more PhosphorusPhosphorus +321.7%
Contains more SeleniumSelenium +1544.4%
~equal in Iron ~0.19mg

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +1553.8%
Contains more Vitamin AVitamin A +116.2%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin KVitamin K +41566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +890%
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B3 ~0.21mg

All nutrients comparison - raw data values

Nutrient Watercress Condensed milk DV% diff.
Vitamin K 250µg 0.6µg 208%
Vitamin C 43mg 2.6mg 45%
Phosphorus 60mg 253mg 28%
Selenium 0.9µg 14.8µg 25%
Saturated fat 0.027g 5.486g 25%
Vitamin B2 0.12mg 0.416mg 23%
Carbs 1.29g 54.4g 18%
Vitamin B12 0µg 0.44µg 18%
Calories 11kcal 321kcal 16%
Calcium 120mg 284mg 16%
Choline 9mg 89.1mg 15%
Fats 0.1g 8.7g 13%
Cholesterol 0mg 34mg 11%
Protein 2.3g 7.91g 11%
Vitamin A 160µg 74µg 10%
Manganese 0.244mg 0.006mg 10%
Vitamin B5 0.31mg 0.75mg 9%
Zinc 0.11mg 0.94mg 8%
Copper 0.077mg 0.015mg 7%
Vitamin B6 0.129mg 0.051mg 6%
Vitamin E 1mg 0.16mg 6%
Monounsaturated fat 0.008g 2.427g 6%
Sodium 41mg 127mg 4%
Polyunsaturated fat 0.035g 0.337g 2%
Fiber 0.5g 0g 2%
Magnesium 21mg 26mg 1%
Folate 9µg 11µg 1%
Potassium 330mg 371mg 1%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 0.79g 54.4g N/A
Iron 0.2mg 0.19mg 0%
Sugar 0.2g 54.4g N/A
Vitamin B1 0.09mg 0.09mg 0%
Vitamin B3 0.2mg 0.21mg 0%
Tryptophan 0.03mg 0.112mg 0%
Threonine 0.133mg 0.357mg 0%
Isoleucine 0.093mg 0.479mg 0%
Leucine 0.166mg 0.775mg 0%
Lysine 0.134mg 0.627mg 0%
Methionine 0.02mg 0.198mg 0%
Phenylalanine 0.114mg 0.382mg 0%
Valine 0.137mg 0.529mg 0%
Histidine 0.04mg 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +250.2%
Contains more ProteinProtein +243.9%
Contains more FatsFats +8600%
Contains more CarbsCarbs +4117.1%
Contains more OtherOther +52.5%

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% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +30237.5%
Contains more Poly. FatPolyunsaturated fat +862.9%

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.