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  6. Cheddar Cheese vs. Watercress

Cheddar Cheese vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between Cheddar Cheese and Watercress

  • Cheddar Cheese has more Calcium, Phosphorus, Selenium, Vitamin B12, and Zinc, however, Watercress is richer in Vitamin K, and Vitamin C.
  • Watercress covers your daily Vitamin K needs 206% more than Cheddar Cheese.
  • Watercress contains less Cholesterol.

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

Infographic

Cheddar 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.
Cheddar Cheese
Cheddar Cheese
5
:
5
Watercress
Watercress
Contains more Calcium +491.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +658.3%
Contains more Zinc +3209.1%
Contains more Selenium +3066.7%
Contains more Iron +42.9%
Contains more Potassium +334.2%
Contains less Sodium -93.7%
Contains more Copper +156.7%
Contains more Manganese +803.7%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +491.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +658.3%
Contains more Zinc +3209.1%
Contains more Selenium +3066.7%
Contains more Iron +42.9%
Contains more Potassium +334.2%
Contains less Sodium -93.7%
Contains more Copper +156.7%
Contains more Manganese +803.7%

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.
Cheddar Cheese
Cheddar Cheese
5
:
7
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B2 +256.7%
Contains more Vitamin B5 +32.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +156.9%
Contains more Vitamin E +40.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B6 +95.5%
Contains more Vitamin K +10316.7%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +256.7%
Contains more Vitamin B5 +32.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +156.9%
Contains more Vitamin E +40.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B6 +95.5%
Contains more Vitamin K +10316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
4
:
1
Watercress
Watercress
Contains more Protein +894.3%
Contains more Fats +33210%
Contains more Carbs +139.5%
Contains more Other +209.2%
Contains more Water +156.9%
Cheddar Cheese
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +894.3%
Contains more Fats +33210%
Contains more Carbs +139.5%
Contains more Other +209.2%
Contains more Water +156.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +115475%
Contains more Polyunsaturated fat +3960%
Contains less Saturated Fat -99.9%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +115475%
Contains more Polyunsaturated fat +3960%
Contains less Saturated 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.
Cheddar Cheese Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Watercress Opinion
Net carbs 3.09g 0.79g Cheddar Cheese
Protein 22.87g 2.3g Cheddar Cheese
Fats 33.31g 0.1g Cheddar Cheese
Carbs 3.09g 1.29g Cheddar Cheese
Calories 404kcal 11kcal Cheddar Cheese
Sugar 0.48g 0.2g Watercress
Fiber 0g 0.5g Watercress
Calcium 710mg 120mg Cheddar Cheese
Iron 0.14mg 0.2mg Watercress
Magnesium 27mg 21mg Cheddar Cheese
Phosphorus 455mg 60mg Cheddar Cheese
Potassium 76mg 330mg Watercress
Sodium 653mg 41mg Watercress
Zinc 3.64mg 0.11mg Cheddar Cheese
Copper 0.03mg 0.077mg Watercress
Manganese 0.027mg 0.244mg Watercress
Selenium 28.5µg 0.9µg Cheddar Cheese
Vitamin A 1242IU 3191IU Watercress
Vitamin A RAE 330µg 160µg Cheddar Cheese
Vitamin E 0.71mg 1mg Watercress
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.029mg 0.09mg Watercress
Vitamin B2 0.428mg 0.12mg Cheddar Cheese
Vitamin B3 0.059mg 0.2mg Watercress
Vitamin B5 0.41mg 0.31mg Cheddar Cheese
Vitamin B6 0.066mg 0.129mg Watercress
Folate 27µg 9µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 250µg Watercress
Tryptophan 0.547mg 0.03mg Cheddar Cheese
Threonine 1.044mg 0.133mg Cheddar Cheese
Isoleucine 1.206mg 0.093mg Cheddar Cheese
Leucine 1.939mg 0.166mg Cheddar Cheese
Lysine 1.025mg 0.134mg Cheddar Cheese
Methionine 0.547mg 0.02mg Cheddar Cheese
Phenylalanine 1.074mg 0.114mg Cheddar Cheese
Valine 1.404mg 0.137mg Cheddar Cheese
Histidine 0.547mg 0.04mg Cheddar Cheese
Cholesterol 99mg 0mg Watercress
Trans Fat 0.917g 0g Watercress
Saturated Fat 18.867g 0.027g Watercress
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.008g Cheddar Cheese
Polyunsaturated fat 1.421g 0.035g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Cheddar Cheese
91%
Watercress
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 612mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 18.84g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 32)
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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.