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  6. Mozzarella vs. Watercress

Mozzarella vs. Watercress — In-Depth Nutrition Comparison

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How are mozzarella and watercress different?

  • Mozzarella is richer in phosphorus, calcium, vitamin B12, zinc, and selenium, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 207% more than mozzarella.
  • Watercress is lower in cholesterol.

Cheese, mozzarella, low sodium and Watercress, raw types were used in this article.

Infographic

Mozzarella 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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +509.2%
Contains more IronIron +25%
Contains more ZincZinc +2745.5%
Contains more PhosphorusPhosphorus +773.3%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +1644.4%
Contains more PotassiumPotassium +247.4%
Contains more CopperCopper +185.2%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.8%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +13788.9%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mozzarella Watercress DV% diff.
Vitamin K 1.8µg 250µg 207%
Phosphorus 524mg 60mg 66%
Calcium 731mg 120mg 61%
Protein 27.5g 2.3g 50%
Saturated fat 10.867g 0.027g 49%
Vitamin C 0mg 43mg 48%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.9µg 27%
Zinc 3.13mg 0.11mg 27%
Fats 17.1g 0.1g 26%
Cholesterol 54mg 0mg 18%
Vitamin B2 0.34mg 0.12mg 17%
Calories 280kcal 11kcal 13%
Monounsaturated fat 4.844g 0.008g 12%
Manganese 0.244mg 11%
Potassium 95mg 330mg 7%
Vitamin B5 0.31mg 6%
Vitamin E 0.15mg 1mg 6%
Copper 0.027mg 0.077mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Vitamin B6 0.08mg 0.129mg 4%
Polyunsaturated fat 0.509g 0.035g 3%
Vitamin A 137µg 160µg 3%
Fiber 0g 0.5g 2%
Choline 18.4mg 9mg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B3 0.12mg 0.2mg 1%
Magnesium 26mg 21mg 1%
Carbs 3.1g 1.29g 1%
Sodium 16mg 41mg 1%
Iron 0.25mg 0.2mg 1%
Net carbs 3.1g 0.79g N/A
Sugar 1.23g 0.2g N/A
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +1095.7%
Contains more FatsFats +17000%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +100%
Contains more WaterWater +90.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +60450%
Contains more Poly. FatPolyunsaturated fat +1354.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.