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  6. American cheese vs. Watercress

American cheese vs. Watercress — In-Depth Nutrition Comparison

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The main differences between American cheese and Watercress

  • American cheese has more Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc, however, Watercress has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Watercress is 206% higher.
  • Watercress is lower in Cholesterol.

Food types used in this article are Cheese, pasteurized process, American, without added vitamin D and Watercress, raw.

Infographic

American cheese vs Watercress 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.
American cheese
American cheese
6
:
4
Watercress
Watercress
Contains more Calcium +770.8%
Contains more Iron +215%
Contains more Magnesium +23.8%
Contains more Phosphorus +968.3%
Contains more Zinc +2163.6%
Contains more Selenium +2144.4%
Contains more Potassium +150%
Contains less Sodium -97.5%
Contains more Copper +67.4%
Contains more Manganese +495.1%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +770.8%
Contains more Iron +215%
Contains more Magnesium +23.8%
Contains more Phosphorus +968.3%
Contains more Zinc +2163.6%
Contains more Selenium +2144.4%
Contains more Potassium +150%
Contains less Sodium -97.5%
Contains more Copper +67.4%
Contains more Manganese +495.1%

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.
American cheese
American cheese
4
:
8
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +30%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +237.7%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B6 +138.9%
Contains more Folate +12.5%
Contains more Vitamin K +9515.4%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +30%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +237.7%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B6 +138.9%
Contains more Folate +12.5%
Contains more Vitamin K +9515.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Watercress
Watercress
Contains more Protein +688.3%
Contains more Fats +31690%
Contains more Carbs +186.8%
Contains more Other +464.2%
Contains more Water +140.1%
American cheese
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +688.3%
Contains more Fats +31690%
Contains more Carbs +186.8%
Contains more Other +464.2%
Contains more Water +140.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +102850%
Contains more Polyunsaturated fat +3574.3%
Contains less Saturated Fat -99.9%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +102850%
Contains more Polyunsaturated fat +3574.3%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient American cheese Watercress Opinion
Net carbs 3.7g 0.79g American cheese
Protein 18.13g 2.3g American cheese
Fats 31.79g 0.1g American cheese
Carbs 3.7g 1.29g American cheese
Calories 371kcal 11kcal American cheese
Sugar 2.26g 0.2g Watercress
Fiber 0g 0.5g Watercress
Calcium 1045mg 120mg American cheese
Iron 0.63mg 0.2mg American cheese
Magnesium 26mg 21mg American cheese
Phosphorus 641mg 60mg American cheese
Potassium 132mg 330mg Watercress
Sodium 1671mg 41mg Watercress
Zinc 2.49mg 0.11mg American cheese
Copper 0.046mg 0.077mg Watercress
Manganese 0.041mg 0.244mg Watercress
Selenium 20.2µg 0.9µg American cheese
Vitamin A 945IU 3191IU Watercress
Vitamin A RAE 250µg 160µg American cheese
Vitamin E 0.8mg 1mg Watercress
Vitamin D 23IU 0IU American cheese
Vitamin D 0.6µg 0µg American cheese
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.015mg 0.09mg Watercress
Vitamin B2 0.234mg 0.12mg American cheese
Vitamin B3 0.076mg 0.2mg Watercress
Vitamin B5 0.403mg 0.31mg American cheese
Vitamin B6 0.054mg 0.129mg Watercress
Folate 8µg 9µg Watercress
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 250µg Watercress
Tryptophan 0.232mg 0.03mg American cheese
Threonine 0.772mg 0.133mg American cheese
Isoleucine 0.938mg 0.093mg American cheese
Leucine 1.716mg 0.166mg American cheese
Lysine 1.516mg 0.134mg American cheese
Methionine 0.475mg 0.02mg American cheese
Phenylalanine 0.939mg 0.114mg American cheese
Valine 1.187mg 0.137mg American cheese
Histidine 0.546mg 0.04mg American cheese
Cholesterol 100mg 0mg Watercress
Trans Fat 1.144g 0g Watercress
Saturated Fat 18.057g 0.027g Watercress
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.008g American cheese
Polyunsaturated fat 1.286g 0.035g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
American cheese
91%
Watercress
Minerals Daily Need Coverage Score
106%
American cheese
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1630mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 18.03g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.