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.
Detailed nutritional comparison of milk and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Watercress src

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 26:38:36 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Watercress
Protein 26% 60%
Carbohydrates 38% 34%
Fat 36% 6%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Milk Watercress
beta-carotene 4 UG 1914 UG
lutein + zeaxanthin ~ 5767 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Watercress .

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

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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.