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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, and selenium; however, watercress has more vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for 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
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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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +770.8%
Contains more IronIron +215%
Contains more ZincZinc +2163.6%
Contains more PhosphorusPhosphorus +968.3%
Contains more SeleniumSelenium +2144.4%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +67.4%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +56.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +302.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +163.2%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin KVitamin K +9515.4%
Contains more FolateFolate +12.5%

All nutrients comparison - raw data values

Nutrient American cheese Watercress DV% diff.
Vitamin K 2.6µg 250µg 206%
Calcium 1045mg 120mg 93%
Phosphorus 641mg 60mg 83%
Saturated fat 18.057g 0.027g 82%
Sodium 1671mg 41mg 71%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.1g 49%
Vitamin C 0mg 43mg 48%
Selenium 20.2µg 0.9µg 35%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.3g 32%
Zinc 2.49mg 0.11mg 22%
Monounsaturated fat 8.236g 0.008g 21%
Calories 371kcal 11kcal 18%
Vitamin A 250µg 160µg 10%
Manganese 0.041mg 0.244mg 9%
Vitamin B2 0.234mg 0.12mg 9%
Polyunsaturated fat 1.286g 0.035g 8%
Vitamin B1 0.015mg 0.09mg 6%
Vitamin B6 0.054mg 0.129mg 6%
Potassium 132mg 330mg 6%
Iron 0.63mg 0.2mg 5%
Choline 36.2mg 9mg 5%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.046mg 0.077mg 3%
Vitamin B5 0.403mg 0.31mg 2%
Fiber 0g 0.5g 2%
Vitamin B3 0.076mg 0.2mg 1%
Vitamin E 0.8mg 1mg 1%
Magnesium 26mg 21mg 1%
Carbs 3.7g 1.29g 1%
Net carbs 3.7g 0.79g N/A
Sugar 2.26g 0.2g N/A
Folate 8µg 9µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.03mg 0%
Threonine 0.772mg 0.133mg 0%
Isoleucine 0.938mg 0.093mg 0%
Leucine 1.716mg 0.166mg 0%
Lysine 1.516mg 0.134mg 0%
Methionine 0.475mg 0.02mg 0%
Phenylalanine 0.939mg 0.114mg 0%
Valine 1.187mg 0.137mg 0%
Histidine 0.546mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +688.3%
Contains more FatsFats +31690%
Contains more CarbsCarbs +186.8%
Contains more OtherOther +464.2%
Contains more WaterWater +140.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +102850%
Contains more Poly. FatPolyunsaturated fat +3574.3%
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. 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.