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  6. Garden cress vs. Swiss cheese

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

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Summary of differences between garden cress and Swiss cheese

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Garden cress covers your daily need for vitamin K, 450% more than Swiss cheese.
  • The amount of saturated fat in garden cress is lower.

These are the specific foods used in this comparison Cress, garden, raw and Cheese, swiss.

Infographic

Garden cress vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +15.2%
Contains more PotassiumPotassium +741.7%
Contains more IronIron +900%
Contains more CopperCopper +261.7%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +2026.9%
Contains more CalciumCalcium +998.8%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +655.3%
Contains more SeleniumSelenium +3233.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20.1%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B6Vitamin B6 +247.9%
Contains more Vitamin KVitamin K +38607.1%
Contains more FolateFolate +700%
Contains more CholineCholine +25.8%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Swiss cheese DV% diff.
Vitamin K 541.9µg 1.4µg 450%
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.023g 18.227g 83%
Calcium 81mg 890mg 81%
Vitamin C 69mg 0mg 77%
Phosphorus 76mg 574mg 71%
Selenium 0.9µg 30µg 53%
Protein 2.6g 26.96g 49%
Fats 0.7g 30.99g 47%
Zinc 0.23mg 4.37mg 38%
Cholesterol 0mg 93mg 31%
Manganese 0.553mg 0.026mg 23%
Monounsaturated fat 0.239g 8.046g 20%
Folate 80µg 10µg 18%
Calories 32kcal 393kcal 18%
Potassium 606mg 72mg 16%
Iron 1.3mg 0.13mg 15%
Vitamin B6 0.247mg 0.071mg 14%
Copper 0.17mg 0.047mg 14%
Sodium 14mg 187mg 8%
Polyunsaturated fat 0.228g 1.341g 7%
Vitamin A 346µg 288µg 6%
Vitamin B1 0.08mg 0.011mg 6%
Vitamin B3 1mg 0.064mg 6%
Fiber 1.1g 0g 4%
Vitamin B2 0.26mg 0.302mg 3%
Vitamin B5 0.242mg 0.353mg 2%
Vitamin E 0.7mg 0.6mg 1%
Magnesium 38mg 33mg 1%
Choline 19.5mg 15.5mg 1%
Carbs 5.5g 1.44g 1%
Net carbs 4.4g 1.44g N/A
Sugar 4.4g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +281.9%
Contains more WaterWater +137.6%
Contains more ProteinProtein +936.9%
Contains more FatsFats +4327.1%
Contains more OtherOther +65.6%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3266.5%
Contains more Poly. FatPolyunsaturated fat +488.2%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.