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  6. Parmigiano-Reggiano vs. Watercress

Parmigiano-Reggiano vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between parmigiano-Reggiano and watercress

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, zinc, and selenium; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 207% more than parmigiano-Reggiano.
  • Watercress has less saturated fat.

Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Watercress, raw.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +81%
Contains more CalciumCalcium +824.2%
Contains more IronIron +350%
Contains more CopperCopper +209.1%
Contains more ZincZinc +3418.2%
Contains more PhosphorusPhosphorus +1115%
Contains more SeleniumSelenium +1866.7%
Contains more PotassiumPotassium +164%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +187.1%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 +305%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +130%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin KVitamin K +14605.9%
~equal in Vitamin A ~160µg
~equal in Vitamin B5 ~0.31mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Watercress DV% diff.
Vitamin K 1.7µg 250µg 207%
Calcium 1109mg 120mg 99%
Phosphorus 729mg 60mg 96%
Vitamin B12 2.26µg 0µg 94%
Sodium 1529mg 41mg 65%
Saturated fat 13.317g 0.027g 60%
Vitamin C 0mg 43mg 48%
Protein 20g 2.3g 35%
Zinc 3.87mg 0.11mg 34%
Selenium 17.7µg 0.9µg 31%
Fats 20g 0.1g 31%
Cholesterol 88mg 0mg 29%
Vitamin B2 0.486mg 0.12mg 28%
Copper 0.238mg 0.077mg 18%
Monounsaturated fat 6.098g 0.008g 15%
Calories 265kcal 11kcal 13%
Iron 0.9mg 0.2mg 9%
Manganese 0.085mg 0.244mg 7%
Vitamin E 0.17mg 1mg 6%
Potassium 125mg 330mg 6%
Vitamin B6 0.049mg 0.129mg 6%
Vitamin B1 0.029mg 0.09mg 5%
Magnesium 38mg 21mg 4%
Polyunsaturated fat 0.462g 0.035g 3%
Fiber 0g 0.5g 2%
Choline 20.7mg 9mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin B3 0.114mg 0.2mg 1%
Carbs 1.37g 1.29g 0%
Net carbs 1.37g 0.79g N/A
Sugar 0g 0.2g N/A
Vitamin A 160µg 160µg 0%
Vitamin B5 0.325mg 0.31mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.24mg 0.03mg 0%
Threonine 1.519mg 0.133mg 0%
Isoleucine 1.2mg 0.093mg 0%
Leucine 2.983mg 0.166mg 0%
Lysine 2.459mg 0.134mg 0%
Methionine 0.369mg 0.02mg 0%
Phenylalanine 1.604mg 0.114mg 0%
Valine 1.498mg 0.137mg 0%
Histidine 0.752mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 +769.6%
Contains more FatsFats +19900%
Contains more OtherOther +569.2%
Contains more WaterWater +88%
~equal in Carbs ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 +76125%
Contains more Poly. FatPolyunsaturated fat +1220%
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.