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  6. Garden cress vs. Romano cheese

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

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Differences between garden cress and romano cheese

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while romano cheese has more calcium, phosphorus, vitamin B12, and selenium.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • The amount of sodium in garden cress is lower.

The food types used in this comparison are Cress, garden, raw and Cheese, romano.

Infographic

Garden cress vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +604.7%
Contains more IronIron +68.8%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2665%
Contains more CalciumCalcium +1213.6%
Contains more ZincZinc +1021.7%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +1511.1%
~equal in Magnesium ~41mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +260.4%
Contains more Vitamin EVitamin E +204.3%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B3Vitamin B3 +1198.7%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin KVitamin K +24531.8%
Contains more FolateFolate +1042.9%
Contains more CholineCholine +26.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Garden cress Romano cheese DV% diff.
Vitamin K 541.9µg 2.2µg 450%
Phosphorus 76mg 760mg 98%
Calcium 81mg 1064mg 98%
Saturated fat 0.023g 17.115g 78%
Vitamin C 69mg 0mg 77%
Sodium 14mg 1433mg 62%
Protein 2.6g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.7g 26.94g 40%
Cholesterol 0mg 104mg 35%
Vitamin A 346µg 96µg 28%
Selenium 0.9µg 14.5µg 25%
Manganese 0.553mg 0.02mg 23%
Zinc 0.23mg 2.58mg 21%
Monounsaturated fat 0.239g 7.838g 19%
Folate 80µg 7µg 18%
Calories 32kcal 387kcal 18%
Copper 0.17mg 0.03mg 16%
Potassium 606mg 86mg 15%
Vitamin B6 0.247mg 0.085mg 12%
Vitamin B2 0.26mg 0.37mg 8%
Iron 1.3mg 0.77mg 7%
Vitamin B3 1mg 0.077mg 6%
Vitamin B5 0.242mg 0.424mg 4%
Fiber 1.1g 0g 4%
Vitamin B1 0.08mg 0.037mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.7mg 0.23mg 3%
Polyunsaturated fat 0.228g 0.593g 2%
Magnesium 38mg 41mg 1%
Choline 19.5mg 15.4mg 1%
Carbs 5.5g 3.63g 1%
Net carbs 4.4g 3.63g N/A
Sugar 4.4g 0.73g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +51.5%
Contains more WaterWater +189.2%
Contains more ProteinProtein +1123.1%
Contains more FatsFats +3748.6%
Contains more OtherOther +273.3%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3179.5%
Contains more Poly. FatPolyunsaturated fat +160.1%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.