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  6. Watercress vs. American cheese

Watercress vs. American cheese — In-Depth Nutrition Comparison

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The main differences between watercress and American cheese

  • Watercress has more vitamin K, vitamin C, and vitamin A; however, American cheese has more calcium, phosphorus, vitamin B12, and selenium.
  • Daily need coverage for vitamin K for watercress is 206% higher.
  • Watercress is lower in sodium.

Food types used in this article are Watercress, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Watercress vs American cheese 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +67.4%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +495.1%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +770.8%
Contains more IronIron +215%
Contains more ZincZinc +2163.6%
Contains more PhosphorusPhosphorus +968.3%
Contains more SeleniumSelenium +2144.4%

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +163.2%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin KVitamin K +9515.4%
Contains more FolateFolate +12.5%
Contains more Vitamin AVitamin A +56.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +302.2%

All nutrients comparison - raw data values

Nutrient Watercress American cheese DV% diff.
Vitamin K 250µg 2.6µg 206%
Calcium 120mg 1045mg 93%
Phosphorus 60mg 641mg 83%
Saturated fat 0.027g 18.057g 82%
Sodium 41mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Fats 0.1g 31.79g 49%
Vitamin C 43mg 0mg 48%
Selenium 0.9µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Protein 2.3g 18.13g 32%
Zinc 0.11mg 2.49mg 22%
Monounsaturated fat 0.008g 8.236g 21%
Calories 11kcal 371kcal 18%
Vitamin A 160µg 250µg 10%
Manganese 0.244mg 0.041mg 9%
Vitamin B2 0.12mg 0.234mg 9%
Polyunsaturated fat 0.035g 1.286g 8%
Vitamin B1 0.09mg 0.015mg 6%
Vitamin B6 0.129mg 0.054mg 6%
Potassium 330mg 132mg 6%
Iron 0.2mg 0.63mg 5%
Choline 9mg 36.2mg 5%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Copper 0.077mg 0.046mg 3%
Vitamin B5 0.31mg 0.403mg 2%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0.076mg 1%
Vitamin E 1mg 0.8mg 1%
Magnesium 21mg 26mg 1%
Carbs 1.29g 3.7g 1%
Net carbs 0.79g 3.7g N/A
Sugar 0.2g 2.26g N/A
Folate 9µg 8µg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.03mg 0.232mg 0%
Threonine 0.133mg 0.772mg 0%
Isoleucine 0.093mg 0.938mg 0%
Leucine 0.166mg 1.716mg 0%
Lysine 0.134mg 1.516mg 0%
Methionine 0.02mg 0.475mg 0%
Phenylalanine 0.114mg 0.939mg 0%
Valine 0.137mg 1.187mg 0%
Histidine 0.04mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +140.1%
Contains more ProteinProtein +688.3%
Contains more FatsFats +31690%
Contains more CarbsCarbs +186.8%
Contains more OtherOther +464.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +102850%
Contains more Poly. FatPolyunsaturated fat +3574.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.