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  6. Watercress vs. Romano cheese

Watercress vs. Romano cheese — In-Depth Nutrition Comparison

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How are watercress and romano cheese different?

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

Watercress, raw and Cheese, romano are the varieties used in this article.

Infographic

Watercress vs Romano 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.
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +283.7%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1120%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +786.7%
Contains more IronIron +285%
Contains more ZincZinc +2245.5%
Contains more PhosphorusPhosphorus +1166.7%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B3Vitamin B3 +159.7%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin KVitamin K +11263.6%
Contains more FolateFolate +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +208.3%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.1%

All nutrients comparison - raw data values

Nutrient Watercress Romano cheese DV% diff.
Vitamin K 250µg 2.2µg 207%
Phosphorus 60mg 760mg 100%
Calcium 120mg 1064mg 94%
Saturated fat 0.027g 17.115g 78%
Sodium 41mg 1433mg 61%
Protein 2.3g 31.8g 59%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 1.12µg 47%
Fats 0.1g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.9µg 14.5µg 25%
Zinc 0.11mg 2.58mg 22%
Monounsaturated fat 0.008g 7.838g 20%
Vitamin B2 0.12mg 0.37mg 19%
Calories 11kcal 387kcal 19%
Manganese 0.244mg 0.02mg 10%
Vitamin A 160µg 96µg 7%
Iron 0.2mg 0.77mg 7%
Potassium 330mg 86mg 7%
Copper 0.077mg 0.03mg 5%
Vitamin E 1mg 0.23mg 5%
Magnesium 21mg 41mg 5%
Polyunsaturated fat 0.035g 0.593g 4%
Vitamin B1 0.09mg 0.037mg 4%
Vitamin B6 0.129mg 0.085mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.31mg 0.424mg 2%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0.077mg 1%
Folate 9µg 7µg 1%
Choline 9mg 15.4mg 1%
Carbs 1.29g 3.63g 1%
Net carbs 0.79g 3.63g N/A
Sugar 0.2g 0.73g N/A
Tryptophan 0.03mg 0.429mg 0%
Threonine 0.133mg 1.171mg 0%
Isoleucine 0.093mg 1.685mg 0%
Leucine 0.166mg 3.071mg 0%
Lysine 0.134mg 2.941mg 0%
Methionine 0.02mg 0.852mg 0%
Phenylalanine 0.114mg 1.71mg 0%
Valine 0.137mg 2.183mg 0%
Histidine 0.04mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +207.7%
Contains more ProteinProtein +1282.6%
Contains more FatsFats +26840%
Contains more CarbsCarbs +181.4%
Contains more OtherOther +460%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +97875%
Contains more Poly. FatPolyunsaturated fat +1594.3%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.