Watercress vs. Malt — In-Depth Nutrition Comparison
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How are watercress and malt different?
- Watercress is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and vitamin E; however, malt is richer in vitamin B12 and selenium.
- Daily need coverage for vitamin K for watercress is 208% higher.
- Watercress contains 430 times more vitamin C than malt. While watercress contains 43mg of vitamin C, malt contains only 0.1mg.
- Watercress has less saturated fat.
- Watercress has a lower glycemic index (32) than malt (59).
Watercress, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +22.4% |
| Contains more PotassiumPotassium | +91.9% |
| Contains more CopperCopper | +108.1% |
| Contains less SodiumSodium | -31.7% |
| Contains more ManganeseManganese | +205% |
| Contains more ZincZinc | +272.7% |
| Contains more PhosphorusPhosphorus | +51.7% |
| Contains more SeleniumSelenium | +500% |
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.
| Contains more Vitamin CVitamin C | +42900% |
| Contains more Vitamin AVitamin A | +515.4% |
| Contains more Vitamin EVitamin E | +1566.7% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +180.4% |
| Contains more Vitamin KVitamin K | +83233.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +53.3% |
| Contains more Vitamin B3Vitamin B3 | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +14.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 0.3µg | 208% |
| Vitamin C | 43mg | 0.1mg | 48% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Vitamin A | 160µg | 26µg | 15% |
| Saturated fat | 0.027g | 1.883g | 8% |
| Selenium | 0.9µg | 5.4µg | 8% |
| Manganese | 0.244mg | 0.08mg | 7% |
| Vitamin B6 | 0.129mg | 0.046mg | 6% |
| Vitamin E | 1mg | 0.06mg | 6% |
| Fats | 0.1g | 3.29g | 5% |
| Vitamin B2 | 0.12mg | 0.184mg | 5% |
| Potassium | 330mg | 172mg | 5% |
| Calories | 11kcal | 85kcal | 4% |
| Phosphorus | 60mg | 91mg | 4% |
| Copper | 0.077mg | 0.037mg | 4% |
| Vitamin B1 | 0.09mg | 0.054mg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Zinc | 0.11mg | 0.41mg | 3% |
| Carbs | 1.29g | 11.2g | 3% |
| Choline | 9mg | 2% | |
| Monounsaturated fat | 0.008g | 0.827g | 2% |
| Protein | 2.3g | 3.37g | 2% |
| Calcium | 120mg | 98mg | 2% |
| Polyunsaturated fat | 0.035g | 0.208g | 1% |
| Sodium | 41mg | 60mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Vitamin B5 | 0.31mg | 0.354mg | 1% |
| Caffeine | 0mg | 3mg | 1% |
| Net carbs | 0.79g | 10.7g | N/A |
| Iron | 0.2mg | 0.21mg | 0% |
| Sugar | 0.2g | 6.68g | N/A |
| Fiber | 0.5g | 0.5g | 0% |
| Vitamin B3 | 0.2mg | 0.259mg | 0% |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.03mg | 0.074mg | 0% |
| Threonine | 0.133mg | 0.143mg | 0% |
| Isoleucine | 0.093mg | 0.165mg | 0% |
| Leucine | 0.166mg | 0.268mg | 0% |
| Lysine | 0.134mg | 0.142mg | 0% |
| Methionine | 0.02mg | 0.074mg | 0% |
| Phenylalanine | 0.114mg | 0.15mg | 0% |
| Valine | 0.137mg | 0.193mg | 0% |
| Histidine | 0.04mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
3.37 g
Fats:
3.29 g
Carbs:
11.2 g
Water:
81.34 g
Other:
0.8 g
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +50% |
| Contains more ProteinProtein | +46.5% |
| Contains more FatsFats | +3190% |
| Contains more CarbsCarbs | +768.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
1.883 g
Monounsaturated fat:
Mono. Fat
0.827 g
Polyunsaturated fat:
Poly. Fat
0.208 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +10237.5% |
| Contains more Poly. FatPolyunsaturated fat | +494.3% |
