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  6. Watercress vs. Millet raw

Watercress vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between watercress and millet raw

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, millet raw is richer in copper, manganese, iron, phosphorus, fiber, vitamin B3, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of watercress is 32.

The food varieties used in the comparison are Watercress, raw and Millet, raw.

Infographic

Watercress vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +69.2%
Contains more MagnesiumMagnesium +442.9%
Contains more IronIron +1405%
Contains more CopperCopper +874%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +568.9%
Contains more SeleniumSelenium +200%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +27677.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +367.8%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B3Vitamin B3 +2260%
Contains more Vitamin B5Vitamin B5 +173.5%
Contains more Vitamin B6Vitamin B6 +197.7%
Contains more FolateFolate +844.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Millet raw DV% diff.
Vitamin K 250µg 0.9µg 208%
Copper 0.077mg 0.75mg 75%
Manganese 0.244mg 1.632mg 60%
Vitamin C 43mg 0mg 48%
Iron 0.2mg 3.01mg 35%
Phosphorus 60mg 285mg 32%
Fiber 0.5g 8.5g 32%
Vitamin B1 0.09mg 0.421mg 28%
Vitamin B3 0.2mg 4.72mg 28%
Carbs 1.29g 72.85g 24%
Magnesium 21mg 114mg 22%
Vitamin B6 0.129mg 0.384mg 20%
Folate 9µg 85µg 19%
Vitamin A 160µg 0µg 18%
Calories 11kcal 378kcal 18%
Protein 2.3g 11.02g 17%
Polyunsaturated fat 0.035g 2.134g 14%
Zinc 0.11mg 1.68mg 14%
Vitamin B2 0.12mg 0.29mg 13%
Vitamin B5 0.31mg 0.848mg 11%
Calcium 120mg 8mg 11%
Vitamin E 1mg 0.05mg 6%
Fats 0.1g 4.22g 6%
Potassium 330mg 195mg 4%
Saturated fat 0.027g 0.723g 3%
Selenium 0.9µg 2.7µg 3%
Sodium 41mg 5mg 2%
Monounsaturated fat 0.008g 0.773g 2%
Choline 9mg 2%
Net carbs 0.79g 64.35g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.119mg 0%
Threonine 0.133mg 0.353mg 0%
Isoleucine 0.093mg 0.465mg 0%
Leucine 0.166mg 1.4mg 0%
Lysine 0.134mg 0.212mg 0%
Methionine 0.02mg 0.221mg 0%
Phenylalanine 0.114mg 0.58mg 0%
Valine 0.137mg 0.578mg 0%
Histidine 0.04mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +997%
Contains more ProteinProtein +379.1%
Contains more FatsFats +4120%
Contains more CarbsCarbs +5547.3%
Contains more OtherOther +170%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +9562.5%
Contains more Poly. FatPolyunsaturated fat +5997.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.