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  6. Feta vs. Watercress

Feta vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between feta and watercress

  • Feta has more vitamin B12, vitamin B2, phosphorus, and calcium; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 207% more than feta.
  • Watercress contains less cholesterol.

Specific food types used in this comparison are Cheese, feta and Watercress, raw.

Infographic

Feta vs Watercress 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
Feta
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more CalciumCalcium +310.8%
Contains more IronIron +225%
Contains more ZincZinc +2518.2%
Contains more PhosphorusPhosphorus +461.7%
Contains more SeleniumSelenium +1566.7%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +432.3%
Contains more CopperCopper +140.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +771.4%

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
Feta
9
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.1%
Contains more Vitamin B2Vitamin B2 +603.3%
Contains more Vitamin B3Vitamin B3 +395.5%
Contains more Vitamin B5Vitamin B5 +211.9%
Contains more Vitamin B6Vitamin B6 +228.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +255.6%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin KVitamin K +13788.9%

All nutrients comparison - raw data values

Nutrient Feta Watercress DV% diff.
Vitamin K 1.8µg 250µg 207%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.027g 68%
Vitamin B2 0.844mg 0.12mg 56%
Vitamin C 0mg 43mg 48%
Phosphorus 337mg 60mg 40%
Sodium 917mg 41mg 38%
Calcium 493mg 120mg 37%
Fats 21.28g 0.1g 33%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.9µg 26%
Zinc 2.88mg 0.11mg 25%
Protein 14.21g 2.3g 24%
Vitamin B6 0.424mg 0.129mg 23%
Vitamin B5 0.967mg 0.31mg 13%
Calories 264kcal 11kcal 13%
Monounsaturated fat 4.623g 0.008g 12%
Manganese 0.028mg 0.244mg 9%
Potassium 62mg 330mg 8%
Folate 32µg 9µg 6%
Iron 0.65mg 0.2mg 6%
Vitamin B3 0.991mg 0.2mg 5%
Copper 0.032mg 0.077mg 5%
Vitamin B1 0.154mg 0.09mg 5%
Vitamin E 0.18mg 1mg 5%
Polyunsaturated fat 0.591g 0.035g 4%
Vitamin A 125µg 160µg 4%
Vitamin D 16IU 0IU 2%
Fiber 0g 0.5g 2%
Vitamin D 0.4µg 0µg 2%
Carbs 4.09g 1.29g 1%
Choline 15.4mg 9mg 1%
Net carbs 4.09g 0.79g N/A
Magnesium 19mg 21mg 0%
Sugar 4.09g 0.2g N/A
Tryptophan 0.2mg 0.03mg 0%
Threonine 0.637mg 0.133mg 0%
Isoleucine 0.803mg 0.093mg 0%
Leucine 1.395mg 0.166mg 0%
Lysine 1.219mg 0.134mg 0%
Methionine 0.368mg 0.02mg 0%
Phenylalanine 0.675mg 0.114mg 0%
Valine 1.065mg 0.137mg 0%
Histidine 0.397mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +517.8%
Contains more FatsFats +21180%
Contains more CarbsCarbs +217.1%
Contains more OtherOther +333.3%
Contains more WaterWater +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +57687.5%
Contains more Poly. FatPolyunsaturated fat +1588.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.