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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

Watercress vs Malt 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.
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%
Malt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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%
~equal in Iron ~0.21mg

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%
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~9µg

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
Malt
3
3% 3% 11% 81%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Malt
2
65% 28% 7%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Malt
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Malt 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Malt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Watercress
13%
Malt
Minerals Daily Need Coverage Score
18%
Watercress
17%
Malt

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.856g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 27)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.