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Cheese vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between cheese and garden cress

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and zinc; however, garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 450% more.
  • Garden cress is lower in cholesterol.

The food varieties used in the comparison are Cheese, cheddar and Cress, garden, raw.

Infographic

Cheese vs Garden cress 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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +776.5%
Contains more ZincZinc +1482.6%
Contains more PhosphorusPhosphorus +498.7%
Contains more SeleniumSelenium +3066.7%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +697.4%
Contains more IronIron +828.6%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1948.1%

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.
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B3Vitamin B3 +1594.9%
Contains more Vitamin B6Vitamin B6 +274.2%
Contains more Vitamin KVitamin K +22479.2%
Contains more FolateFolate +196.3%
Contains more CholineCholine +18.2%
~equal in Vitamin A ~346µg
~equal in Vitamin E ~0.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +779.6%
Contains more FatsFats +4658.6%
Contains more OtherOther +106.1%
Contains more CarbsCarbs +78%
Contains more WaterWater +141.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +3768.6%
Contains more Poly. FatPolyunsaturated fat +523.2%
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.
Cheese Garden cress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Garden cress DV% diff.
Vitamin K 2.4µg 541.9µg 450%
Saturated fat 18.867g 0.023g 86%
Vitamin C 0mg 69mg 77%
Calcium 710mg 81mg 63%
Phosphorus 455mg 76mg 54%
Selenium 28.5µg 0.9µg 50%
Fats 33.31g 0.7g 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.6g 41%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.23mg 31%
Sodium 653mg 14mg 28%
Monounsaturated fat 9.246g 0.239g 23%
Manganese 0.027mg 0.553mg 23%
Calories 404kcal 32kcal 19%
Copper 0.03mg 0.17mg 16%
Potassium 76mg 606mg 16%
Iron 0.14mg 1.3mg 15%
Vitamin B6 0.066mg 0.247mg 14%
Folate 27µg 80µg 13%
Vitamin B2 0.428mg 0.26mg 13%
Polyunsaturated fat 1.421g 0.228g 8%
Vitamin B3 0.059mg 1mg 6%
Fiber 0g 1.1g 4%
Vitamin B1 0.029mg 0.08mg 4%
Vitamin D 24IU 0IU 3%
Magnesium 27mg 38mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.242mg 3%
Vitamin A 330µg 346µg 2%
Choline 16.5mg 19.5mg 1%
Carbs 3.09g 5.5g 1%
Net carbs 3.09g 4.4g N/A
Sugar 0.48g 4.4g N/A
Vitamin E 0.71mg 0.7mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Garden cress
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
35%
Cheese
150%
Garden cress
Minerals Daily Need Coverage Score
79%
Cheese
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 639mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 18.844g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.92g)
Which food is richer in minerals?
?
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.