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  6. Garden cress vs. Cheese

Garden cress vs. Cheese — In-Depth Nutrition Comparison

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Important differences between garden cress and cheese

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

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

Infographic

Garden cress vs Cheese 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Cheese
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%
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%
Contains more CalciumCalcium +776.5%
Contains more ZincZinc +1482.6%
Contains more PhosphorusPhosphorus +498.7%
Contains more SeleniumSelenium +3066.7%

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.
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%
Cheese
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~330µg
~equal in Vitamin E ~0.71mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
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
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3768.6%
Contains more Poly. FatPolyunsaturated fat +523.2%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.