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  6. Watercress vs. Milkshake

Watercress vs. Milkshake — In-Depth Nutrition Comparison

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Important differences between watercress and milkshake

  • Watercress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and vitamin E; however, milkshake is richer in vitamin B12, vitamin D, and phosphorus.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Watercress contains less saturated fat.

The food varieties used in the comparison are Watercress, raw and Milk shakes, thick vanilla.

Infographic

Watercress vs Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +100%
Contains more CopperCopper +51%
Contains less SodiumSodium -56.8%
Contains more ManganeseManganese +1642.9%
Contains more CalciumCalcium +21.7%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +155.6%

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 0% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +58.9%

All nutrients comparison - raw data values

Nutrient Watercress Milkshake DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 0.52µg 22%
Vitamin A 160µg 25µg 15%
Manganese 0.244mg 0.014mg 10%
Saturated fat 0.027g 1.886g 8%
Phosphorus 60mg 115mg 8%
Vitamin B6 0.129mg 0.042mg 7%
Vitamin D 0IU 48IU 6%
Vitamin E 1mg 0.05mg 6%
Vitamin B2 0.12mg 0.195mg 6%
Vitamin D 0µg 1.2µg 6%
Carbs 1.29g 17.75g 5%
Fats 0.1g 3.03g 5%
Vitamin B1 0.09mg 0.03mg 5%
Calories 11kcal 112kcal 5%
Cholesterol 0mg 12mg 4%
Potassium 330mg 183mg 4%
Protein 2.3g 3.86g 3%
Selenium 0.9µg 2.3µg 3%
Zinc 0.11mg 0.39mg 3%
Copper 0.077mg 0.051mg 3%
Calcium 120mg 146mg 3%
Sodium 41mg 95mg 2%
Fiber 0.5g 0g 2%
Monounsaturated fat 0.008g 0.875g 2%
Magnesium 21mg 12mg 2%
Polyunsaturated fat 0.035g 0.113g 1%
Vitamin B5 0.31mg 0.368mg 1%
Iron 0.2mg 0.1mg 1%
Folate 9µg 7µg 1%
Choline 9mg 14.3mg 1%
Net carbs 0.79g 17.75g N/A
Sugar 0.2g 17.75g N/A
Vitamin B3 0.2mg 0.146mg 0%
Tryptophan 0.03mg 0.054mg 0%
Threonine 0.133mg 0.174mg 0%
Isoleucine 0.093mg 0.234mg 0%
Leucine 0.166mg 0.378mg 0%
Lysine 0.134mg 0.306mg 0%
Methionine 0.02mg 0.097mg 0%
Phenylalanine 0.114mg 0.186mg 0%
Valine 0.137mg 0.258mg 0%
Histidine 0.04mg 0.105mg 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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more WaterWater +27.8%
Contains more OtherOther +31.9%
Contains more ProteinProtein +67.8%
Contains more FatsFats +2930%
Contains more CarbsCarbs +1276%

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% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +10837.5%
Contains more Poly. FatPolyunsaturated fat +222.9%

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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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.