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  6. Provolone vs. Watercress

Provolone vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between provolone and watercress?

  • Provolone is richer in calcium, phosphorus, vitamin B12, zinc, and selenium, yet watercress is richer in vitamin K, vitamin C, and vitamin A.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Watercress contains less saturated fat.

We used Cheese, provolone and Watercress, raw types in this comparison.

Infographic

Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 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 MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +530%
Contains more IronIron +160%
Contains more ZincZinc +2836.4%
Contains more PhosphorusPhosphorus +726.7%
Contains more SeleniumSelenium +1511.1%
Contains more PotassiumPotassium +139.1%
Contains more CopperCopper +196.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2340%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 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 +47.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B5Vitamin B5 +53.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +373.7%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +11263.6%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Provolone Watercress DV% diff.
Vitamin K 2.2µg 250µg 207%
Saturated fat 17.078g 0.027g 78%
Calcium 756mg 120mg 64%
Phosphorus 496mg 60mg 62%
Vitamin B12 1.46µg 0µg 61%
Vitamin C 0mg 43mg 48%
Protein 25.58g 2.3g 47%
Fats 26.62g 0.1g 41%
Sodium 876mg 41mg 36%
Zinc 3.23mg 0.11mg 28%
Selenium 14.5µg 0.9µg 25%
Cholesterol 69mg 0mg 23%
Monounsaturated fat 7.393g 0.008g 18%
Calories 351kcal 11kcal 17%
Vitamin B2 0.321mg 0.12mg 15%
Manganese 0.01mg 0.244mg 10%
Vitamin A 236µg 160µg 8%
Copper 0.026mg 0.077mg 6%
Potassium 138mg 330mg 6%
Vitamin B1 0.019mg 0.09mg 6%
Polyunsaturated fat 0.769g 0.035g 5%
Vitamin E 0.23mg 1mg 5%
Iron 0.52mg 0.2mg 4%
Vitamin B6 0.073mg 0.129mg 4%
Vitamin B5 0.476mg 0.31mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 28mg 21mg 2%
Fiber 0g 0.5g 2%
Choline 15.4mg 9mg 1%
Carbs 2.14g 1.29g 0%
Net carbs 2.14g 0.79g N/A
Sugar 0.56g 0.2g N/A
Vitamin B3 0.156mg 0.2mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.345mg 0.03mg 0%
Threonine 0.982mg 0.133mg 0%
Isoleucine 1.091mg 0.093mg 0%
Leucine 2.297mg 0.166mg 0%
Lysine 2.646mg 0.134mg 0%
Methionine 0.686mg 0.02mg 0%
Phenylalanine 1.287mg 0.114mg 0%
Valine 1.64mg 0.137mg 0%
Histidine 1.115mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +1012.2%
Contains more FatsFats +26520%
Contains more CarbsCarbs +65.9%
Contains more OtherOther +292.5%
Contains more WaterWater +132.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +92312.5%
Contains more Poly. FatPolyunsaturated fat +2097.1%
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.