Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Feta vs. Garden cress — In-Depth Nutrition Comparison

Compare

Important differences between feta and garden cress

  • Feta has more vitamin B12, vitamin B2, calcium, and phosphorus; however, garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 450% more.
  • Garden cress is lower in cholesterol.

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

Infographic

Feta vs Garden cress 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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%
Contains more CalciumCalcium +508.6%
Contains more ZincZinc +1152.2%
Contains more PhosphorusPhosphorus +343.4%
Contains more SeleniumSelenium +1566.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +877.4%
Contains more IronIron +100%
Contains more CopperCopper +431.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1875%

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.
Feta
6
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +224.6%
Contains more Vitamin B5Vitamin B5 +299.6%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +176.8%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin KVitamin K +30005.6%
Contains more FolateFolate +150%
Contains more CholineCholine +26.6%
~equal in Vitamin B3 ~1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +446.5%
Contains more FatsFats +2940%
Contains more OtherOther +188.9%
Contains more CarbsCarbs +34.5%
Contains more WaterWater +61.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1834.3%
Contains more Poly. FatPolyunsaturated fat +159.2%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Garden cress
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 Feta Garden cress DV% diff.
Vitamin K 1.8µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.023g 68%
Vitamin B2 0.844mg 0.26mg 45%
Calcium 493mg 81mg 41%
Sodium 917mg 14mg 39%
Phosphorus 337mg 76mg 37%
Fats 21.28g 0.7g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.9µg 26%
Vitamin A 125µg 346µg 25%
Zinc 2.88mg 0.23mg 24%
Protein 14.21g 2.6g 23%
Manganese 0.028mg 0.553mg 23%
Potassium 62mg 606mg 16%
Copper 0.032mg 0.17mg 15%
Vitamin B5 0.967mg 0.242mg 15%
Vitamin B6 0.424mg 0.247mg 14%
Folate 32µg 80µg 12%
Calories 264kcal 32kcal 12%
Monounsaturated fat 4.623g 0.239g 11%
Iron 0.65mg 1.3mg 8%
Vitamin B1 0.154mg 0.08mg 6%
Magnesium 19mg 38mg 5%
Fiber 0g 1.1g 4%
Vitamin E 0.18mg 0.7mg 3%
Vitamin D 0.4µg 0µg 2%
Polyunsaturated fat 0.591g 0.228g 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 19.5mg 1%
Net carbs 4.09g 4.4g N/A
Carbs 4.09g 5.5g 0%
Sugar 4.09g 4.4g N/A
Vitamin B3 0.991mg 1mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
54%
Feta
150%
Garden cress
Minerals Daily Need Coverage Score
63%
Feta
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 903mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 14.923g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 27)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 0.31g)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.