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  6. Swiss cheese vs. Garden cress

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

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Summary of differences between Swiss cheese and garden cress

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

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

Infographic

Swiss cheese vs Garden cress 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +998.8%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +655.3%
Contains more SeleniumSelenium +3233.3%
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%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 B2Vitamin B2 +16.2%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +3266.5%
Contains more Poly. FatPolyunsaturated fat +488.2%
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.