Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Port Salut

Watercress vs. Port Salut — In-Depth Nutrition Comparison

Compare

A recap on the differences between watercress and port Salut

  • Watercress has more vitamin K, vitamin C, and vitamin A; however, port Salut is higher in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Watercress covers your daily vitamin K needs 206% more than port Salut.
  • Watercress has less saturated fat.

Food varieties used in this article are Watercress, raw and Cheese, port de salut.

Infographic

Watercress vs Port Salut 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.
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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +142.6%
Contains more CopperCopper +250%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +2118.2%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +441.7%
Contains more IronIron +115%
Contains more ZincZinc +2263.6%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +1511.1%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +542.9%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +143.4%
Contains more Vitamin KVitamin K +10316.7%
Contains more Vitamin AVitamin A +96.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +71.1%

All nutrients comparison - raw data values

Nutrient Watercress Port Salut DV% diff.
Vitamin K 250µg 2.4µg 206%
Saturated fat 0.027g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 120mg 650mg 53%
Vitamin C 43mg 0mg 48%
Fats 0.1g 28.2g 43%
Protein 2.3g 23.78g 43%
Phosphorus 60mg 360mg 43%
Cholesterol 0mg 123mg 41%
Selenium 0.9µg 14.5µg 25%
Zinc 0.11mg 2.6mg 23%
Monounsaturated fat 0.008g 9.338g 23%
Sodium 41mg 534mg 21%
Vitamin A 160µg 315µg 17%
Calories 11kcal 352kcal 17%
Manganese 0.244mg 0.011mg 10%
Vitamin B2 0.12mg 0.24mg 9%
Copper 0.077mg 0.022mg 6%
Vitamin B1 0.09mg 0.014mg 6%
Vitamin B6 0.129mg 0.053mg 6%
Potassium 330mg 136mg 6%
Polyunsaturated fat 0.035g 0.729g 5%
Vitamin E 1mg 0.24mg 5%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Iron 0.2mg 0.43mg 3%
Vitamin B5 0.31mg 0.21mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 18µg 2%
Vitamin B3 0.2mg 0.06mg 1%
Magnesium 21mg 24mg 1%
Choline 9mg 15.4mg 1%
Carbs 1.29g 0.57g 0%
Net carbs 0.79g 0.57g N/A
Sugar 0.2g 0.57g N/A
Tryptophan 0.03mg 0.343mg 0%
Threonine 0.133mg 0.876mg 0%
Isoleucine 0.093mg 1.446mg 0%
Leucine 0.166mg 2.482mg 0%
Lysine 0.134mg 1.987mg 0%
Methionine 0.02mg 0.734mg 0%
Phenylalanine 0.114mg 1.323mg 0%
Valine 0.137mg 1.707mg 0%
Histidine 0.04mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +126.3%
Contains more WaterWater +109.3%
Contains more ProteinProtein +933.9%
Contains more FatsFats +28100%
Contains more OtherOther +66.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +116625%
Contains more Poly. FatPolyunsaturated fat +1982.9%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Port Salut
Port Salut vs Muenster cheese
Muenster cheese
Port Salut
Port Salut vs Provolone
Provolone
Port Salut
Port Salut vs Neufchâtel cheese
Neufchâtel cheese

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.