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  6. Watercress vs. Millet flour

Watercress vs. Millet flour — In-Depth Nutrition Comparison

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How are watercress and millet flour different?

  • Watercress is richer in vitamin K and vitamin C, while millet flour is higher in selenium, copper, iron, vitamin B3, manganese, phosphorus, vitamin B1, and magnesium.
  • Watercress covers your daily need for vitamin K, 208% more than millet flour.
  • Millet flour has a higher glycemic index (70) than watercress (32).

Watercress, raw and Millet flour types were used in this article.

Infographic

Watercress vs Millet flour 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +47.3%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +1870%
Contains more CopperCopper +594.8%
Contains more ZincZinc +2290.9%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +310.7%
Contains more SeleniumSelenium +3533.3%

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin KVitamin K +31150%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +358.9%
Contains more Vitamin B3Vitamin B3 +2910%
Contains more Vitamin B5Vitamin B5 +308.7%
Contains more Vitamin B6Vitamin B6 +188.4%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Watercress Millet flour DV% diff.
Vitamin K 250µg 0.8µg 208%
Selenium 0.9µg 32.7µg 58%
Copper 0.077mg 0.535mg 51%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 3.94mg 47%
Vitamin B3 0.2mg 6.02mg 36%
Manganese 0.244mg 1.002mg 33%
Phosphorus 60mg 285mg 32%
Starch 69.88g 29%
Vitamin B1 0.09mg 0.413mg 27%
Carbs 1.29g 75.12g 25%
Zinc 0.11mg 2.63mg 23%
Magnesium 21mg 119mg 23%
Vitamin B5 0.31mg 1.267mg 19%
Vitamin B6 0.129mg 0.372mg 19%
Calories 11kcal 382kcal 19%
Vitamin A 160µg 18%
Polyunsaturated fat 0.035g 2.618g 17%
Protein 2.3g 10.75g 17%
Fiber 0.5g 3.5g 12%
Calcium 120mg 14mg 11%
Folate 9µg 42µg 8%
Vitamin E 1mg 0.11mg 6%
Fats 0.1g 4.25g 6%
Vitamin B2 0.12mg 0.073mg 4%
Potassium 330mg 224mg 3%
Sodium 41mg 4mg 2%
Choline 9mg 2%
Saturated fat 0.027g 0.536g 2%
Monounsaturated fat 0.008g 0.924g 2%
Net carbs 0.79g 71.62g N/A
Sugar 0.2g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.03mg 0.17mg 0%
Threonine 0.133mg 0.354mg 0%
Isoleucine 0.093mg 0.473mg 0%
Leucine 0.166mg 1.537mg 0%
Lysine 0.134mg 0.144mg 0%
Methionine 0.02mg 0.319mg 0%
Phenylalanine 0.114mg 0.675mg 0%
Valine 0.137mg 0.584mg 0%
Histidine 0.04mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +997%
Contains more ProteinProtein +367.4%
Contains more FatsFats +4150%
Contains more CarbsCarbs +5723.3%
~equal in Other ~1.21g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +11450%
Contains more Poly. FatPolyunsaturated fat +7380%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.