Milk vs. Watercress
Nutrition comparison of Milk and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and watercress:
- Both watercress and milk are high in calcium.
- Watercress has 24.3 times less sugar than milk.
- Watercress has 3.5 times less calories than milk.
- Watercress has 45.5 times less saturated fat than milk.
- Watercress has more Vitamin B6, however, milk contains more Vitamin B12.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 3.5 times less calories than milk - watercress has 11 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in protein, heavier in carbs and much heavier in fat compared to watercress per calorie. Milk has a macronutrient ratio of 27:38:35 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Watercress | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 38% | 33% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and milk are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Watercress has more dietary fiber than milk - watercress has 0.5g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Watercress has 24.3 times less sugar than milk - watercress has 0.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Watercress and milk contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Watercress has 45.5 times less saturated fat than milk - watercress has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and watercress are low in trans fat - milk has 0.09g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Both milk and watercress are low in cholesterol - milk has 8mg of cholesterol per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 214 times more Vitamin C than milk - watercress has 43mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 191% more Vitamin A than milk - watercress has 160ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than watercress - milk has 49iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Watercress and milk contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 1249 times more Vitamin K than milk - watercress has 250ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Watercress has more Vitamin B6, however, milk contains more Vitamin B12. Both milk and watercress contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Milk | Watercress | |
|---|---|---|
| Thiamin | 0.039 MG | 0.09 MG |
| Riboflavin | 0.185 MG | 0.12 MG |
| Niacin | 0.092 MG | 0.2 MG |
| Pantothenic acid | 0.356 MG | 0.31 MG |
| Vitamin B6 | 0.038 MG | 0.129 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both watercress and milk are high in calcium. is very similar to watercress for calcium - watercress has 120mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Watercress and milk contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Watercress is an excellent source of potassium and it has 136% more potassium than milk - watercress has 330mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.023 G |
| Total | 0.008 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than watercress per 100 grams.
| Milk | Watercress | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.012 G |
| Total | 0.066 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Watercress (Watercress, raw) .
Milk g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or milk contain more calories in 100 grams?Watercress has 3.5 times less calories than milk - watercress has 11 calories in 100g and milk has 50 calories.
Is watercress or milk better for protein?
Watercress and milk contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and milk has 3.3g of protein.
Does watercress or milk have more carbohydrates?
By weight, both watercress and milk are low in carbohydrates - watercress has 1.3g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in milk comprise of 100% sugar.
Does watercress or milk contain more calcium?
Both watercress and milk are high in calcium. is very similar to watercress for calcium - watercress has 120mg of calcium in 100 grams and milk has 120mg of calcium.
Does watercress or milk contain more potassium?
Watercress is a rich source of potassium and it has 140% more potassium than milk - watercress has 330mg of potassium in 100 grams and milk has 140mg of potassium.