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  6. Cheese vs. Watercress

Cheese vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between cheese and watercress

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and zinc; however, watercress is richer in vitamin K, vitamin C, and vitamin A.
  • Watercress covers your daily vitamin K needs 206% more than cheese.
  • Watercress contains less cholesterol.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of cheese is 0.

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

Infographic

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.
Cheese
Cheese
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +491.7%
Contains more ZincZinc +3209.1%
Contains more PhosphorusPhosphorus +658.3%
Contains more SeleniumSelenium +3066.7%
Contains more PotassiumPotassium +334.2%
Contains more IronIron +42.9%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +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.
Cheese
Cheese
7
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +106.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B6Vitamin B6 +95.5%
Contains more Vitamin KVitamin K +10316.7%

All nutrients comparison - raw data values

Nutrient Cheese Watercress DV% diff.
Vitamin K 2.4µg 250µg 206%
Saturated fat 18.867g 0.027g 86%
Calcium 710mg 120mg 59%
Phosphorus 455mg 60mg 56%
Fats 33.31g 0.1g 51%
Selenium 28.5µg 0.9µg 50%
Vitamin C 0mg 43mg 48%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.3g 41%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.11mg 32%
Sodium 653mg 41mg 27%
Vitamin B2 0.428mg 0.12mg 24%
Monounsaturated fat 9.246g 0.008g 23%
Calories 404kcal 11kcal 20%
Vitamin A 330µg 160µg 19%
Polyunsaturated fat 1.421g 0.035g 9%
Manganese 0.027mg 0.244mg 9%
Potassium 76mg 330mg 7%
Copper 0.03mg 0.077mg 5%
Vitamin B1 0.029mg 0.09mg 5%
Vitamin B6 0.066mg 0.129mg 5%
Folate 27µg 9µg 5%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 1mg 2%
Fiber 0g 0.5g 2%
Vitamin B5 0.41mg 0.31mg 2%
Carbs 3.09g 1.29g 1%
Choline 16.5mg 9mg 1%
Magnesium 27mg 21mg 1%
Vitamin B3 0.059mg 0.2mg 1%
Iron 0.14mg 0.2mg 1%
Net carbs 3.09g 0.79g N/A
Sugar 0.48g 0.2g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.03mg 0%
Threonine 1.044mg 0.133mg 0%
Isoleucine 1.206mg 0.093mg 0%
Leucine 1.939mg 0.166mg 0%
Lysine 1.025mg 0.134mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 1.074mg 0.114mg 0%
Valine 1.404mg 0.137mg 0%
Histidine 0.547mg 0.04mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
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
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 +894.3%
Contains more FatsFats +33210%
Contains more CarbsCarbs +139.5%
Contains more OtherOther +209.2%
Contains more WaterWater +156.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
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
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 +115475%
Contains more Poly. FatPolyunsaturated fat +3960%
Contains less Sat. FatSaturated fat -99.9%

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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. 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.