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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, 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 Sodium.

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% 415% 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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +456.9%
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 E ~0.71mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Cheese
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 Garden cress Cheese Opinion
Calories 32kcal 404kcal Cheese
Protein 2.6g 22.87g Cheese
Fats 0.7g 33.31g Cheese
Vitamin C 69mg 0mg Garden cress
Net carbs 4.4g 3.09g Garden cress
Carbs 5.5g 3.09g Garden cress
Cholesterol 0mg 99mg Garden cress
Vitamin D 0IU 24IU Cheese
Magnesium 38mg 27mg Garden cress
Calcium 81mg 710mg Cheese
Potassium 606mg 76mg Garden cress
Iron 1.3mg 0.14mg Garden cress
Sugar 4.4g 0.48g Cheese
Fiber 1.1g 0g Garden cress
Copper 0.17mg 0.03mg Garden cress
Zinc 0.23mg 3.64mg Cheese
Phosphorus 76mg 455mg Cheese
Sodium 14mg 653mg Garden cress
Vitamin A 6917IU 1242IU Garden cress
Vitamin A 346µg 330µg Garden cress
Vitamin E 0.7mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 0.553mg 0.027mg Garden cress
Selenium 0.9µg 28.5µg Cheese
Vitamin B1 0.08mg 0.029mg Garden cress
Vitamin B2 0.26mg 0.428mg Cheese
Vitamin B3 1mg 0.059mg Garden cress
Vitamin B5 0.242mg 0.41mg Cheese
Vitamin B6 0.247mg 0.066mg Garden cress
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 541.9µg 2.4µg Garden cress
Folate 80µg 27µg Garden cress
Trans Fat 0g 0.917g Garden cress
Choline 19.5mg 16.5mg Garden cress
Saturated Fat 0.023g 18.867g Garden cress
Monounsaturated Fat 0.239g 9.246g Cheese
Polyunsaturated fat 0.228g 1.421g Cheese
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Cheese
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
173%
Garden cress
33%
Cheese
Minerals Daily Need Coverage Score
33%
Garden cress
79%
Cheese

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. 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.