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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
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%
Milk
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
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%

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

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
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
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

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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. 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.