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  6. Romano cheese vs. Watercress

Romano cheese vs. Watercress — In-Depth Nutrition Comparison

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How are romano cheese and watercress different?

  • Romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 206% higher.
  • Watercress has less cholesterol.

Cheese, romano and Watercress, raw are the varieties used in this article.

Infographic

Romano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 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 +95.2%
Contains more CalciumCalcium +786.7%
Contains more IronIron +285%
Contains more ZincZinc +2245.5%
Contains more PhosphorusPhosphorus +1166.7%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +283.7%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1120%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +208.3%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B3Vitamin B3 +159.7%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin KVitamin K +11263.6%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Romano cheese Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Phosphorus 760mg 60mg 100%
Calcium 1064mg 120mg 94%
Saturated fat 17.115g 0.027g 78%
Sodium 1433mg 41mg 61%
Protein 31.8g 2.3g 59%
Vitamin C 0mg 43mg 48%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.1g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 0.9µg 25%
Zinc 2.58mg 0.11mg 22%
Monounsaturated fat 7.838g 0.008g 20%
Vitamin B2 0.37mg 0.12mg 19%
Calories 387kcal 11kcal 19%
Manganese 0.02mg 0.244mg 10%
Vitamin A 96µg 160µg 7%
Iron 0.77mg 0.2mg 7%
Potassium 86mg 330mg 7%
Copper 0.03mg 0.077mg 5%
Vitamin E 0.23mg 1mg 5%
Magnesium 41mg 21mg 5%
Polyunsaturated fat 0.593g 0.035g 4%
Vitamin B1 0.037mg 0.09mg 4%
Vitamin B6 0.085mg 0.129mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.31mg 2%
Fiber 0g 0.5g 2%
Vitamin B3 0.077mg 0.2mg 1%
Folate 7µg 9µg 1%
Choline 15.4mg 9mg 1%
Carbs 3.63g 1.29g 1%
Net carbs 3.63g 0.79g N/A
Sugar 0.73g 0.2g N/A
Tryptophan 0.429mg 0.03mg 0%
Threonine 1.171mg 0.133mg 0%
Isoleucine 1.685mg 0.093mg 0%
Leucine 3.071mg 0.166mg 0%
Lysine 2.941mg 0.134mg 0%
Methionine 0.852mg 0.02mg 0%
Phenylalanine 1.71mg 0.114mg 0%
Valine 2.183mg 0.137mg 0%
Histidine 1.231mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +1282.6%
Contains more FatsFats +26840%
Contains more CarbsCarbs +181.4%
Contains more OtherOther +460%
Contains more WaterWater +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +97875%
Contains more Poly. FatPolyunsaturated fat +1594.3%
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.