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  6. Fontina vs. Watercress

Fontina vs. Watercress — In-Depth Nutrition Comparison

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Differences between fontina and watercress

  • Fontina is higher in vitamin B12, calcium, phosphorus, and zinc; however, watercress is richer in vitamin K, vitamin C, and vitamin A.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Watercress has less cholesterol.

The food types used in this comparison are Cheese, fontina and Watercress, raw.

Infographic

Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +358.3%
Contains more IronIron +15%
Contains more ZincZinc +3081.8%
Contains more PhosphorusPhosphorus +476.7%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +415.6%
Contains more CopperCopper +208%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1642.9%

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 AVitamin A +63.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin KVitamin K +9515.4%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Fontina Watercress DV% diff.
Vitamin K 2.6µg 250µg 206%
Saturated fat 19.196g 0.027g 87%
Vitamin B12 1.68µg 0µg 70%
Fats 31.14g 0.1g 48%
Vitamin C 0mg 43mg 48%
Protein 25.6g 2.3g 47%
Calcium 550mg 120mg 43%
Phosphorus 346mg 60mg 41%
Cholesterol 116mg 0mg 39%
Sodium 800mg 41mg 33%
Zinc 3.5mg 0.11mg 31%
Selenium 14.5µg 0.9µg 25%
Monounsaturated fat 8.687g 0.008g 22%
Calories 389kcal 11kcal 19%
Polyunsaturated fat 1.654g 0.035g 11%
Vitamin A 261µg 160µg 11%
Manganese 0.014mg 0.244mg 10%
Potassium 64mg 330mg 8%
Copper 0.025mg 0.077mg 6%
Vitamin B1 0.021mg 0.09mg 6%
Vitamin B2 0.204mg 0.12mg 6%
Vitamin E 0.27mg 1mg 5%
Vitamin B6 0.083mg 0.129mg 4%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.429mg 0.31mg 2%
Magnesium 14mg 21mg 2%
Fiber 0g 0.5g 2%
Folate 6µg 9µg 1%
Choline 15.4mg 9mg 1%
Net carbs 1.55g 0.79g N/A
Carbs 1.55g 1.29g 0%
Iron 0.23mg 0.2mg 0%
Sugar 1.55g 0.2g N/A
Vitamin B3 0.15mg 0.2mg 0%
Tryptophan 0.361mg 0.03mg 0%
Threonine 0.935mg 0.133mg 0%
Isoleucine 1.384mg 0.093mg 0%
Leucine 2.664mg 0.166mg 0%
Lysine 2.328mg 0.134mg 0%
Methionine 0.706mg 0.02mg 0%
Phenylalanine 1.497mg 0.114mg 0%
Valine 1.926mg 0.137mg 0%
Histidine 0.959mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1013%
Contains more FatsFats +31040%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +215.8%
Contains more WaterWater +150.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +108487.5%
Contains more Poly. FatPolyunsaturated fat +4625.7%
Contains less Sat. FatSaturated fat -99.9%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.