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  6. Cheeseburger vs. Watercress

Cheeseburger vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between cheeseburgers and watercress

  • Cheeseburgers have more selenium, vitamin B12, iron, vitamin B3, and zinc; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 205% more than cheeseburgers.
  • Watercress contains less saturated fat.
  • Cheeseburgers have a higher glycemic index. The glycemic index of cheeseburgers is 66, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Fast foods, cheeseburger; single, regular patty; plain and Watercress, raw.

Infographic

Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
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 +23.8%
Contains more IronIron +1255%
Contains more CopperCopper +44.2%
Contains more ZincZinc +2163.6%
Contains more PhosphorusPhosphorus +168.3%
Contains more ManganeseManganese +29.5%
Contains more SeleniumSelenium +2077.8%
Contains more PotassiumPotassium +68.4%
Contains less SodiumSodium -92%
~equal in Calcium ~120mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 B1Vitamin B1 +225.6%
Contains more Vitamin B2Vitamin B2 +202.5%
Contains more Vitamin B3Vitamin B3 +2508.5%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +677.8%
Contains more CholineCholine +221.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin KVitamin K +5852.4%

All nutrients comparison - raw data values

Nutrient Cheeseburger Watercress DV% diff.
Vitamin K 4.2µg 250µg 205%
Vitamin C 0mg 43mg 48%
Selenium 19.6µg 0.9µg 34%
Vitamin B12 0.76µg 0µg 32%
Vitamin B3 5.217mg 0.2mg 31%
Iron 2.71mg 0.2mg 31%
Saturated fat 6.473g 0.027g 29%
Protein 16.51g 2.3g 28%
Fats 14.72g 0.1g 22%
Zinc 2.49mg 0.11mg 22%
Sodium 515mg 41mg 21%
Vitamin B2 0.363mg 0.12mg 19%
Vitamin B1 0.293mg 0.09mg 17%
Calories 308kcal 11kcal 15%
Folate 70µg 9µg 15%
Cholesterol 43mg 0mg 14%
Monounsaturated fat 5.413g 0.008g 14%
Phosphorus 161mg 60mg 14%
Vitamin A 50µg 160µg 12%
Polyunsaturated fat 1.658g 0.035g 11%
Carbs 28.03g 1.29g 9%
Starch 19.87g 8%
Vitamin B6 0.228mg 0.129mg 8%
Fiber 2g 0.5g 6%
Vitamin B5 0.545mg 0.31mg 5%
Copper 0.111mg 0.077mg 4%
Potassium 196mg 330mg 4%
Choline 28.9mg 9mg 4%
Manganese 0.316mg 0.244mg 3%
Vitamin E 0.52mg 1mg 3%
Fructose 1.94g 2%
Magnesium 26mg 21mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 26.03g 0.79g N/A
Vitamin D 2IU 0IU 0%
Calcium 119mg 120mg 0%
Sugar 4.88g 0.2g N/A
Trans fat 0.57g 0g N/A
Tryptophan 0.155mg 0.03mg 0%
Threonine 0.571mg 0.133mg 0%
Isoleucine 0.755mg 0.093mg 0%
Leucine 1.316mg 0.166mg 0%
Lysine 0.784mg 0.134mg 0%
Methionine 0.377mg 0.02mg 0%
Phenylalanine 0.755mg 0.114mg 0%
Valine 0.881mg 0.137mg 0%
Histidine 0.445mg 0.04mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 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 +617.8%
Contains more FatsFats +14620%
Contains more CarbsCarbs +2072.9%
Contains more OtherOther +75.8%
Contains more WaterWater +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +67562.5%
Contains more Poly. FatPolyunsaturated fat +4637.1%
Contains less Sat. FatSaturated fat -99.6%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.