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  6. Brunost vs. Watercress

Brunost vs. Watercress — In-Depth Nutrition Comparison

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Important differences between brunost and watercress

  • Brunost has more vitamin B12, vitamin B2, vitamin B5, phosphorus, potassium, and calcium; however, watercress is richer in vitamin C and vitamin A.
  • Brunost's daily need coverage for vitamin B12 is 101% more.

The food varieties used in the comparison are Cheese, gjetost and Watercress, raw.

Infographic

Brunost 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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 +233.3%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +327%
Contains more IronIron +160%
Contains more ZincZinc +936.4%
Contains more PhosphorusPhosphorus +640%
Contains more SeleniumSelenium +1511.1%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +510%
~equal in Copper ~0.077mg

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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 +108.8%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +1051.7%
Contains more Vitamin B3Vitamin B3 +306.5%
Contains more Vitamin B5Vitamin B5 +981%
Contains more Vitamin B6Vitamin B6 +110.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.12mg 97%
Saturated fat 19.16g 0.027g 87%
Vitamin B5 3.351mg 0.31mg 61%
Phosphorus 444mg 60mg 55%
Vitamin C 0mg 43mg 48%
Fats 29.51g 0.1g 45%
Potassium 1409mg 330mg 32%
Cholesterol 94mg 0mg 31%
Calcium 400mg 120mg 28%
Selenium 14.5µg 0.9µg 25%
Sodium 600mg 41mg 24%
Calories 466kcal 11kcal 23%
Monounsaturated fat 7.879g 0.008g 20%
Vitamin A 334µg 160µg 19%
Vitamin B1 0.315mg 0.09mg 19%
Protein 9.65g 2.3g 15%
Carbs 42.65g 1.29g 14%
Magnesium 70mg 21mg 12%
Vitamin B6 0.271mg 0.129mg 11%
Zinc 1.14mg 0.11mg 9%
Manganese 0.04mg 0.244mg 9%
Vitamin E 1mg 7%
Polyunsaturated fat 0.938g 0.035g 6%
Vitamin B3 0.813mg 0.2mg 4%
Iron 0.52mg 0.2mg 4%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Folate 5µg 9µg 1%
Net carbs 42.65g 0.79g N/A
Sugar 0.2g N/A
Copper 0.08mg 0.077mg 0%
Tryptophan 0.135mg 0.03mg 0%
Threonine 0.393mg 0.133mg 0%
Isoleucine 0.519mg 0.093mg 0%
Leucine 0.992mg 0.166mg 0%
Lysine 0.814mg 0.134mg 0%
Methionine 0.318mg 0.02mg 0%
Phenylalanine 0.54mg 0.114mg 0%
Valine 0.765mg 0.137mg 0%
Histidine 0.293mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +319.6%
Contains more FatsFats +29410%
Contains more CarbsCarbs +3206.2%
Contains more OtherOther +295.8%
Contains more WaterWater +607.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +98387.5%
Contains more Poly. FatPolyunsaturated fat +2580%
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.