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  6. American cheese vs. Garden cress

American cheese vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between American cheese and garden cress?

  • American cheese is richer in calcium, phosphorus, vitamin B12, and selenium, yet garden cress is richer in vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 449% higher.
  • Garden cress contains less cholesterol.

We used Cheese, pasteurized process, American, without added vitamin D and Cress, garden, raw types in this comparison.

Infographic

American cheese vs Garden cress 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +1190.1%
Contains more ZincZinc +982.6%
Contains more PhosphorusPhosphorus +743.4%
Contains more SeleniumSelenium +2144.4%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +359.1%
Contains more IronIron +106.3%
Contains more CopperCopper +269.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1248.8%

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +66.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +85.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.4%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +1215.8%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin KVitamin K +20742.3%
Contains more FolateFolate +900%

All nutrients comparison - raw data values

Nutrient American cheese Garden cress DV% diff.
Vitamin K 2.6µg 541.9µg 449%
Calcium 1045mg 81mg 96%
Saturated fat 18.057g 0.023g 82%
Phosphorus 641mg 76mg 81%
Vitamin C 0mg 69mg 77%
Sodium 1671mg 14mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.7g 48%
Selenium 20.2µg 0.9µg 35%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.6g 31%
Manganese 0.041mg 0.553mg 22%
Zinc 2.49mg 0.23mg 21%
Monounsaturated fat 8.236g 0.239g 20%
Folate 8µg 80µg 18%
Calories 371kcal 32kcal 17%
Vitamin B6 0.054mg 0.247mg 15%
Copper 0.046mg 0.17mg 14%
Potassium 132mg 606mg 14%
Vitamin A 250µg 346µg 11%
Iron 0.63mg 1.3mg 8%
Polyunsaturated fat 1.286g 0.228g 7%
Vitamin B3 0.076mg 1mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Fiber 0g 1.1g 4%
Vitamin B5 0.403mg 0.242mg 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 26mg 38mg 3%
Vitamin D 23IU 0IU 3%
Choline 36.2mg 19.5mg 3%
Vitamin B2 0.234mg 0.26mg 2%
Carbs 3.7g 5.5g 1%
Vitamin E 0.8mg 0.7mg 1%
Net carbs 3.7g 4.4g N/A
Sugar 2.26g 4.4g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +597.3%
Contains more FatsFats +4441.4%
Contains more OtherOther +276.1%
Contains more CarbsCarbs +48.6%
Contains more WaterWater +125.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +3346%
Contains more Poly. FatPolyunsaturated fat +464%
Contains less Sat. FatSaturated fat -99.9%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.