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  6. Watercress vs. Mozzarella

Watercress vs. Mozzarella — In-Depth Nutrition Comparison

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How are watercress and mozzarella different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while mozzarella is higher in phosphorus, calcium, vitamin B12, zinc, and selenium.
  • Watercress covers your daily need for vitamin K, 207% more than mozzarella.
  • Watercress is lower in saturated fat.

Watercress, raw and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Watercress vs Mozzarella 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% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +247.4%
Contains more CopperCopper +185.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +509.2%
Contains more IronIron +25%
Contains more ZincZinc +2745.5%
Contains more PhosphorusPhosphorus +773.3%
Contains less SodiumSodium -61%
Contains more SeleniumSelenium +1644.4%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.8%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +13788.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.4%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Mozzarella DV% diff.
Vitamin K 250µg 1.8µg 207%
Phosphorus 60mg 524mg 66%
Calcium 120mg 731mg 61%
Protein 2.3g 27.5g 50%
Saturated fat 0.027g 10.867g 49%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.9µg 15.7µg 27%
Zinc 0.11mg 3.13mg 27%
Fats 0.1g 17.1g 26%
Cholesterol 0mg 54mg 18%
Vitamin B2 0.12mg 0.34mg 17%
Calories 11kcal 280kcal 13%
Monounsaturated fat 0.008g 4.844g 12%
Manganese 0.244mg 11%
Potassium 330mg 95mg 7%
Vitamin B5 0.31mg 6%
Vitamin E 1mg 0.15mg 6%
Copper 0.077mg 0.027mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Vitamin B6 0.129mg 0.08mg 4%
Polyunsaturated fat 0.035g 0.509g 3%
Vitamin A 160µg 137µg 3%
Fiber 0.5g 0g 2%
Choline 9mg 18.4mg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B3 0.2mg 0.12mg 1%
Magnesium 21mg 26mg 1%
Carbs 1.29g 3.1g 1%
Sodium 41mg 16mg 1%
Iron 0.2mg 0.25mg 1%
Net carbs 0.79g 3.1g N/A
Sugar 0.2g 1.23g N/A
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +90.6%
Contains more ProteinProtein +1095.7%
Contains more FatsFats +17000%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +100%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +60450%
Contains more Poly. FatPolyunsaturated fat +1354.3%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.