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  6. Watercress vs. Fontina

Watercress vs. Fontina — In-Depth Nutrition Comparison

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Differences between watercress and fontina

  • Watercress is higher in vitamin K, vitamin C, and vitamin A; however, fontina is richer in vitamin B12, calcium, phosphorus, and zinc.
  • Watercress's daily need coverage for vitamin K is 206% higher.
  • Watercress has less sodium.

The food types used in this comparison are Watercress, raw and Cheese, fontina.

Infographic

Watercress vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +415.6%
Contains more CopperCopper +208%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +1642.9%
Contains more CalciumCalcium +358.3%
Contains more IronIron +15%
Contains more ZincZinc +3081.8%
Contains more PhosphorusPhosphorus +476.7%
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin KVitamin K +9515.4%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +63.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.1%

All nutrients comparison - raw data values

Nutrient Watercress Fontina DV% diff.
Vitamin K 250µg 2.6µg 206%
Saturated fat 0.027g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Fats 0.1g 31.14g 48%
Vitamin C 43mg 0mg 48%
Protein 2.3g 25.6g 47%
Calcium 120mg 550mg 43%
Phosphorus 60mg 346mg 41%
Cholesterol 0mg 116mg 39%
Sodium 41mg 800mg 33%
Zinc 0.11mg 3.5mg 31%
Selenium 0.9µg 14.5µg 25%
Monounsaturated fat 0.008g 8.687g 22%
Calories 11kcal 389kcal 19%
Polyunsaturated fat 0.035g 1.654g 11%
Vitamin A 160µg 261µg 11%
Manganese 0.244mg 0.014mg 10%
Potassium 330mg 64mg 8%
Copper 0.077mg 0.025mg 6%
Vitamin B1 0.09mg 0.021mg 6%
Vitamin B2 0.12mg 0.204mg 6%
Vitamin E 1mg 0.27mg 5%
Vitamin B6 0.129mg 0.083mg 4%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.31mg 0.429mg 2%
Magnesium 21mg 14mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 6µg 1%
Choline 9mg 15.4mg 1%
Net carbs 0.79g 1.55g N/A
Carbs 1.29g 1.55g 0%
Iron 0.2mg 0.23mg 0%
Sugar 0.2g 1.55g N/A
Vitamin B3 0.2mg 0.15mg 0%
Tryptophan 0.03mg 0.361mg 0%
Threonine 0.133mg 0.935mg 0%
Isoleucine 0.093mg 1.384mg 0%
Leucine 0.166mg 2.664mg 0%
Lysine 0.134mg 2.328mg 0%
Methionine 0.02mg 0.706mg 0%
Phenylalanine 0.114mg 1.497mg 0%
Valine 0.137mg 1.926mg 0%
Histidine 0.04mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +150.8%
Contains more ProteinProtein +1013%
Contains more FatsFats +31040%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +215.8%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +108487.5%
Contains more Poly. FatPolyunsaturated fat +4625.7%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.