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Roquefort vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between roquefort and watercress

  • Roquefort has more calcium, phosphorus, vitamin B2, vitamin B5, and vitamin B12; however, watercress is richer in vitamin C and vitamin A.
  • Roquefort covers your daily saturated fat needs 96% more than watercress.

Specific food types used in this comparison are Cheese, roquefort and Watercress, raw.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 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 +42.9%
Contains more CalciumCalcium +451.7%
Contains more IronIron +180%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +553.3%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +262.6%
Contains more CopperCopper +126.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +713.3%

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% 98% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 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 +83.8%
Contains more Vitamin B2Vitamin B2 +388.3%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B5Vitamin B5 +458.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +444.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +836.5%
Contains more FatsFats +30540%
Contains more CarbsCarbs +55%
Contains more OtherOther +436.7%
Contains more WaterWater +141.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 +105825%
Contains more Poly. FatPolyunsaturated fat +3671.4%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roquefort Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roquefort Watercress DV% diff.
Vitamin K 250µg 208%
Saturated fat 19.263g 0.027g 87%
Sodium 1809mg 41mg 77%
Calcium 662mg 120mg 54%
Vitamin C 0mg 43mg 48%
Fats 30.64g 0.1g 47%
Phosphorus 392mg 60mg 47%
Protein 21.54g 2.3g 38%
Vitamin B2 0.586mg 0.12mg 36%
Cholesterol 90mg 0mg 30%
Vitamin B5 1.731mg 0.31mg 28%
Vitamin B12 0.64µg 0µg 27%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 8.474g 0.008g 21%
Zinc 2.08mg 0.11mg 18%
Calories 369kcal 11kcal 18%
Vitamin A 294µg 160µg 15%
Folate 49µg 9µg 10%
Manganese 0.03mg 0.244mg 9%
Polyunsaturated fat 1.32g 0.035g 9%
Potassium 91mg 330mg 7%
Vitamin E 1mg 7%
Copper 0.034mg 0.077mg 5%
Iron 0.56mg 0.2mg 5%
Vitamin B1 0.04mg 0.09mg 4%
Vitamin B3 0.734mg 0.2mg 3%
Fiber 0g 0.5g 2%
Choline 9mg 2%
Magnesium 30mg 21mg 2%
Carbs 2g 1.29g 0%
Net carbs 2g 0.79g N/A
Sugar 0.2g N/A
Vitamin B6 0.124mg 0.129mg 0%
Tryptophan 0.303mg 0.03mg 0%
Threonine 0.965mg 0.133mg 0%
Isoleucine 1.217mg 0.093mg 0%
Leucine 2.114mg 0.166mg 0%
Lysine 1.848mg 0.134mg 0%
Methionine 0.558mg 0.02mg 0%
Phenylalanine 1.023mg 0.114mg 0%
Valine 1.614mg 0.137mg 0%
Histidine 0.602mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Roquefort
74%
Watercress
Minerals Daily Need Coverage Score
80%
Roquefort
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1768mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 19.236g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3.6)
Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Roquefort
Roquefort is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.