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  6. Watercress vs. Blue cheese

Watercress vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on differences between Watercress and Blue cheese

  • Watercress has more Vitamin K, and Vitamin C, however, Blue cheese is higher in Vitamin B12, Phosphorus, Calcium, Vitamin B5, and Selenium.
  • Watercress covers your daily Vitamin K needs 206% more than Blue cheese.
  • Watercress has less Sodium.

Food varieties used in this article are Watercress, raw and Cheese, blue.

Infographic

Watercress vs Blue cheese 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.
Watercress
Watercress
4
:
6
Blue cheese
Blue cheese
Contains more Potassium +28.9%
Contains less Sodium -96.4%
Contains more Copper +92.5%
Contains more Manganese +2611.1%
Contains more Calcium +340%
Contains more Iron +55%
Contains more Phosphorus +545%
Contains more Zinc +2318.2%
Contains more Selenium +1511.1%
Equal in Magnesium - 23
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Potassium +28.9%
Contains less Sodium -96.4%
Contains more Copper +92.5%
Contains more Manganese +2611.1%
Contains more Calcium +340%
Contains more Iron +55%
Contains more Phosphorus +545%
Contains more Zinc +2318.2%
Contains more Selenium +1511.1%
Equal in Magnesium - 23

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.
Watercress
Watercress
5
:
7
Blue cheese
Blue cheese
Contains more Vitamin A +342.6%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210.3%
Contains more Vitamin K +10316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +218.3%
Contains more Vitamin B3 +408%
Contains more Vitamin B5 +457.7%
Contains more Vitamin B6 +28.7%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin A +342.6%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +210.3%
Contains more Vitamin K +10316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +218.3%
Contains more Vitamin B3 +408%
Contains more Vitamin B5 +457.7%
Contains more Vitamin B6 +28.7%
Contains more Folate +300%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Blue cheese
Blue cheese
Contains more Water +124.3%
Contains more Protein +830.4%
Contains more Fats +28640%
Contains more Carbs +81.4%
Contains more Other +325.8%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Water +124.3%
Contains more Protein +830.4%
Contains more Fats +28640%
Contains more Carbs +81.4%
Contains more Other +325.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Blue cheese
Blue cheese
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +97125%
Contains more Polyunsaturated fat +2185.7%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +97125%
Contains more Polyunsaturated fat +2185.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Blue cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Blue cheese Opinion
Net carbs 0.79g 2.34g Blue cheese
Protein 2.3g 21.4g Blue cheese
Fats 0.1g 28.74g Blue cheese
Carbs 1.29g 2.34g Blue cheese
Calories 11kcal 353kcal Blue cheese
Sugar 0.2g 0.5g Watercress
Fiber 0.5g 0g Watercress
Calcium 120mg 528mg Blue cheese
Iron 0.2mg 0.31mg Blue cheese
Magnesium 21mg 23mg Blue cheese
Phosphorus 60mg 387mg Blue cheese
Potassium 330mg 256mg Watercress
Sodium 41mg 1146mg Watercress
Zinc 0.11mg 2.66mg Blue cheese
Copper 0.077mg 0.04mg Watercress
Manganese 0.244mg 0.009mg Watercress
Selenium 0.9µg 14.5µg Blue cheese
Vitamin A 3191IU 721IU Watercress
Vitamin A RAE 160µg 198µg Blue cheese
Vitamin E 1mg 0.25mg Watercress
Vitamin D 0IU 21IU Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.029mg Watercress
Vitamin B2 0.12mg 0.382mg Blue cheese
Vitamin B3 0.2mg 1.016mg Blue cheese
Vitamin B5 0.31mg 1.729mg Blue cheese
Vitamin B6 0.129mg 0.166mg Blue cheese
Folate 9µg 36µg Blue cheese
Vitamin B12 0µg 1.22µg Blue cheese
Vitamin K 250µg 2.4µg Watercress
Tryptophan 0.03mg 0.312mg Blue cheese
Threonine 0.133mg 0.785mg Blue cheese
Isoleucine 0.093mg 1.124mg Blue cheese
Leucine 0.166mg 1.919mg Blue cheese
Lysine 0.134mg 1.852mg Blue cheese
Methionine 0.02mg 0.584mg Blue cheese
Phenylalanine 0.114mg 1.087mg Blue cheese
Valine 0.137mg 1.556mg Blue cheese
Histidine 0.04mg 0.758mg Blue cheese
Cholesterol 0mg 75mg Watercress
Saturated Fat 0.027g 18.669g Watercress
Monounsaturated Fat 0.008g 7.778g Blue cheese
Polyunsaturated fat 0.035g 0.8g Blue cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Blue cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Watercress
42%
Blue cheese
Minerals Daily Need Coverage Score
18%
Watercress
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1105mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 18.642g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Blue cheese
Blue cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.