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  6. Garden cress vs. Cottage cheese

Garden cress vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between garden cress and cottage cheese

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, and iron; however, cottage cheese is higher in vitamin B12 and selenium.
  • Garden cress covers your daily vitamin K needs 452% more than cottage cheese.

Food varieties used in this article are Cress, garden, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Garden cress vs Cottage cheese infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +482.7%
Contains more IronIron +1757.1%
Contains more CopperCopper +486.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +27550%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +109.2%
Contains more SeleniumSelenium +977.8%
~equal in Calcium ~83mg

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%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +835.1%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +59.5%
Contains more Vitamin B3Vitamin B3 +910.1%
Contains more Vitamin B6Vitamin B6 +437%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Garden cress Cottage cheese DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 37µg 34%
Manganese 0.553mg 0.002mg 24%
Vitamin B12 0µg 0.43µg 18%
Protein 2.6g 11.12g 17%
Folate 80µg 12µg 17%
Selenium 0.9µg 9.7µg 16%
Copper 0.17mg 0.029mg 16%
Sodium 14mg 364mg 15%
Vitamin B6 0.247mg 0.046mg 15%
Iron 1.3mg 0.07mg 15%
Potassium 606mg 104mg 15%
Phosphorus 76mg 159mg 12%
Saturated fat 0.023g 1.718g 8%
Vitamin B2 0.26mg 0.163mg 7%
Magnesium 38mg 8mg 7%
Vitamin B5 0.242mg 0.557mg 6%
Cholesterol 0mg 17mg 6%
Vitamin B3 1mg 0.099mg 6%
Fats 0.7g 4.3g 6%
Fiber 1.1g 0g 4%
Vitamin E 0.7mg 0.08mg 4%
Vitamin B1 0.08mg 0.027mg 4%
Calories 32kcal 98kcal 3%
Zinc 0.23mg 0.4mg 2%
Vitamin D 0µg 0.1µg 1%
Carbs 5.5g 3.38g 1%
Monounsaturated fat 0.239g 0.778g 1%
Polyunsaturated fat 0.228g 0.123g 1%
Net carbs 4.4g 3.38g N/A
Vitamin D 0IU 3IU 0%
Calcium 81mg 83mg 0%
Sugar 4.4g 2.67g N/A
Choline 19.5mg 18.4mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +62.7%
Contains more WaterWater +12%
Contains more OtherOther +27.7%
Contains more ProteinProtein +327.7%
Contains more FatsFats +514.3%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains more Mono. FatMonounsaturated fat +225.5%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.