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Watercress vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Important differences between watercress and neufchâtel cheese

  • Watercress has more vitamin K, vitamin C, vitamin A, manganese, and vitamin B6; however, neufchâtel cheese is richer in vitamin B12 and phosphorus.
  • Watercress's daily need coverage for vitamin K is 207% more.
  • Watercress contains less sodium.

The food varieties used in the comparison are Watercress, raw and Cheese, neufchatel.

Infographic

Watercress vs Neufchâtel cheese 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +117.1%
Contains more IronIron +53.8%
Contains more CopperCopper +185.2%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +2118.2%
Contains more ZincZinc +645.5%
Contains more PhosphorusPhosphorus +130%
Contains more SeleniumSelenium +233.3%
~equal in Calcium ~117mg

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B6Vitamin B6 +214.6%
Contains more Vitamin KVitamin K +14605.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50.6%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B5Vitamin B5 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.21mg

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more WaterWater +50.7%
Contains more ProteinProtein +297.8%
Contains more FatsFats +22680%
Contains more CarbsCarbs +178.3%
Contains more OtherOther +14.2%

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% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +72200%
Contains more Poly. FatPolyunsaturated fat +2671.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Neufchâtel cheese DV% diff.
Vitamin K 250µg 1.7µg 207%
Saturated fat 0.027g 12.79g 58%
Vitamin C 43mg 0mg 48%
Fats 0.1g 22.78g 35%
Cholesterol 0mg 74mg 25%
Monounsaturated fat 0.008g 5.784g 14%
Protein 2.3g 9.15g 14%
Vitamin B12 0µg 0.3µg 13%
Sodium 41mg 334mg 13%
Calories 11kcal 253kcal 12%
Phosphorus 60mg 138mg 11%
Manganese 0.244mg 0.011mg 10%
Vitamin A 160µg 241µg 9%
Vitamin B6 0.129mg 0.041mg 7%
Polyunsaturated fat 0.035g 0.97g 6%
Vitamin B1 0.09mg 0.022mg 6%
Zinc 0.11mg 0.82mg 6%
Copper 0.077mg 0.027mg 6%
Vitamin B5 0.31mg 0.575mg 5%
Potassium 330mg 152mg 5%
Vitamin E 1mg 0.4mg 4%
Selenium 0.9µg 3µg 4%
Vitamin B2 0.12mg 0.155mg 3%
Magnesium 21mg 10mg 3%
Choline 9mg 2%
Fiber 0.5g 0g 2%
Carbs 1.29g 3.59g 1%
Iron 0.2mg 0.13mg 1%
Folate 9µg 14µg 1%
Net carbs 0.79g 3.59g N/A
Calcium 120mg 117mg 0%
Sugar 0.2g 3.19g N/A
Starch 0.5g 0%
Vitamin B3 0.2mg 0.21mg 0%
Tryptophan 0.03mg 0.106mg 0%
Threonine 0.133mg 0.359mg 0%
Isoleucine 0.093mg 0.501mg 0%
Leucine 0.166mg 1.013mg 0%
Lysine 0.134mg 0.875mg 0%
Methionine 0.02mg 0.294mg 0%
Phenylalanine 0.114mg 0.448mg 0%
Valine 0.137mg 0.609mg 0%
Histidine 0.04mg 0.27mg 0%
Omega-3 - ALA 0.117g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Neufchâtel cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
74%
Watercress
18%
Neufchâtel cheese
Minerals Daily Need Coverage Score
18%
Watercress
21%
Neufchâtel cheese

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 74mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 12.763g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in glycemic index?
Neufchâtel cheese
Neufchâtel cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.