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Watercress vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between watercress and milk

  • Watercress has more vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, vitamin E, and vitamin B1, while milk has more vitamin B12 and vitamin D.
  • Watercress covers your daily need for vitamin K, 208% more than milk.

These are the specific foods used in this comparison Watercress, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Watercress vs Milk 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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +120%
Contains more IronIron +566.7%
Contains more CopperCopper +670%
Contains more ManganeseManganese +8033.3%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +58.3%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~125mg
~equal in Sodium ~44mg

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%
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +80%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.7%

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +60%
Contains more ProteinProtein +46.5%
Contains more FatsFats +870%
Contains more CarbsCarbs +286.8%
~equal in Water ~89.92g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +3362.5%
~equal in Polyunsaturated fat ~0.035g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Milk DV% diff.
Vitamin K 250µg 0.1µg 208%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 0.47µg 20%
Vitamin A 160µg 58µg 11%
Manganese 0.244mg 0.003mg 10%
Vitamin E 1mg 0.01mg 7%
Copper 0.077mg 0.01mg 7%
Vitamin B6 0.129mg 0.037mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.09mg 0.02mg 6%
Vitamin D 0IU 48IU 6%
Potassium 330mg 150mg 5%
Phosphorus 60mg 95mg 5%
Vitamin B2 0.12mg 0.185mg 5%
Selenium 0.9µg 3.3µg 4%
Zinc 0.11mg 0.42mg 3%
Saturated fat 0.027g 0.633g 3%
Protein 2.3g 3.37g 2%
Choline 9mg 17.7mg 2%
Calories 11kcal 42kcal 2%
Fiber 0.5g 0g 2%
Iron 0.2mg 0.03mg 2%
Magnesium 21mg 11mg 2%
Cholesterol 0mg 5mg 2%
Monounsaturated fat 0.008g 0.277g 1%
Calcium 120mg 125mg 1%
Vitamin B3 0.2mg 0.093mg 1%
Vitamin B5 0.31mg 0.361mg 1%
Carbs 1.29g 4.99g 1%
Folate 9µg 5µg 1%
Fats 0.1g 0.97g 1%
Net carbs 0.79g 4.99g N/A
Sugar 0.2g 5.2g N/A
Sodium 41mg 44mg 0%
Polyunsaturated fat 0.035g 0.035g 0%
Tryptophan 0.03mg 0.043mg 0%
Threonine 0.133mg 0.143mg 0%
Isoleucine 0.093mg 0.174mg 0%
Leucine 0.166mg 0.319mg 0%
Lysine 0.134mg 0.282mg 0%
Methionine 0.02mg 0.088mg 0%
Phenylalanine 0.114mg 0.174mg 0%
Valine 0.137mg 0.22mg 0%
Histidine 0.04mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Milk
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
15%
Milk
Minerals Daily Need Coverage Score
18%
Watercress
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 5g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.606g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
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.
Which food is richer in vitamins?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.