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Watercress vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between watercress and cheese

  • Watercress has more vitamin K, vitamin C, and vitamin A; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, and zinc.
  • Watercress covers your daily vitamin K needs 206% more than cheese.
  • Watercress contains less saturated fat.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of cheese is 0.

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

Infographic

Watercress vs 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +334.2%
Contains more IronIron +42.9%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +803.7%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +491.7%
Contains more ZincZinc +3209.1%
Contains more PhosphorusPhosphorus +658.3%
Contains more SeleniumSelenium +3066.7%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B6Vitamin B6 +95.5%
Contains more Vitamin KVitamin K +10316.7%
Contains more Vitamin AVitamin A +106.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +83.3%

All nutrients comparison - raw data values

Nutrient Watercress Cheese DV% diff.
Vitamin K 250µg 2.4µg 206%
Saturated fat 0.027g 18.867g 86%
Calcium 120mg 710mg 59%
Phosphorus 60mg 455mg 56%
Fats 0.1g 33.31g 51%
Selenium 0.9µg 28.5µg 50%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 1.1µg 46%
Protein 2.3g 22.87g 41%
Cholesterol 0mg 99mg 33%
Zinc 0.11mg 3.64mg 32%
Sodium 41mg 653mg 27%
Vitamin B2 0.12mg 0.428mg 24%
Monounsaturated fat 0.008g 9.246g 23%
Calories 11kcal 404kcal 20%
Vitamin A 160µg 330µg 19%
Polyunsaturated fat 0.035g 1.421g 9%
Manganese 0.244mg 0.027mg 9%
Potassium 330mg 76mg 7%
Copper 0.077mg 0.03mg 5%
Vitamin B1 0.09mg 0.029mg 5%
Vitamin B6 0.129mg 0.066mg 5%
Folate 9µg 27µg 5%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin E 1mg 0.71mg 2%
Fiber 0.5g 0g 2%
Vitamin B5 0.31mg 0.41mg 2%
Carbs 1.29g 3.09g 1%
Choline 9mg 16.5mg 1%
Magnesium 21mg 27mg 1%
Vitamin B3 0.2mg 0.059mg 1%
Iron 0.2mg 0.14mg 1%
Net carbs 0.79g 3.09g N/A
Sugar 0.2g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.03mg 0.547mg 0%
Threonine 0.133mg 1.044mg 0%
Isoleucine 0.093mg 1.206mg 0%
Leucine 0.166mg 1.939mg 0%
Lysine 0.134mg 1.025mg 0%
Methionine 0.02mg 0.547mg 0%
Phenylalanine 0.114mg 1.074mg 0%
Valine 0.137mg 1.404mg 0%
Histidine 0.04mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +156.9%
Contains more ProteinProtein +894.3%
Contains more FatsFats +33210%
Contains more CarbsCarbs +139.5%
Contains more OtherOther +209.2%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +115475%
Contains more Poly. FatPolyunsaturated fat +3960%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.