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  6. Watercress vs. Swiss cheese

Watercress vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between watercress and Swiss cheese

  • Watercress is higher in vitamin K, vitamin C, and vitamin A; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Watercress has less saturated fat.

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

Infographic

Watercress vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +358.3%
Contains more IronIron +53.8%
Contains more CopperCopper +63.8%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +838.5%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +641.7%
Contains more ZincZinc +3872.7%
Contains more PhosphorusPhosphorus +856.7%
Contains more SeleniumSelenium +3233.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +17757.1%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
Contains more CholineCholine +72.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Swiss cheese DV% diff.
Vitamin K 250µg 1.4µg 207%
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.027g 18.227g 83%
Calcium 120mg 890mg 77%
Phosphorus 60mg 574mg 73%
Selenium 0.9µg 30µg 53%
Protein 2.3g 26.96g 49%
Fats 0.1g 30.99g 48%
Vitamin C 43mg 0mg 48%
Zinc 0.11mg 4.37mg 39%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.008g 8.046g 20%
Calories 11kcal 393kcal 19%
Vitamin B2 0.12mg 0.302mg 14%
Vitamin A 160µg 288µg 14%
Polyunsaturated fat 0.035g 1.341g 9%
Manganese 0.244mg 0.026mg 9%
Potassium 330mg 72mg 8%
Vitamin B1 0.09mg 0.011mg 7%
Sodium 41mg 187mg 6%
Vitamin B6 0.129mg 0.071mg 4%
Vitamin E 1mg 0.6mg 3%
Copper 0.077mg 0.047mg 3%
Magnesium 21mg 33mg 3%
Fiber 0.5g 0g 2%
Vitamin B3 0.2mg 0.064mg 1%
Vitamin B5 0.31mg 0.353mg 1%
Iron 0.2mg 0.13mg 1%
Choline 9mg 15.5mg 1%
Carbs 1.29g 1.44g 0%
Net carbs 0.79g 1.44g N/A
Sugar 0.2g 0g N/A
Folate 9µg 10µg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.03mg 0.401mg 0%
Threonine 0.133mg 1.038mg 0%
Isoleucine 0.093mg 1.537mg 0%
Leucine 0.166mg 2.959mg 0%
Lysine 0.134mg 2.585mg 0%
Methionine 0.02mg 0.784mg 0%
Phenylalanine 0.114mg 1.662mg 0%
Valine 0.137mg 2.139mg 0%
Histidine 0.04mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +152.8%
Contains more ProteinProtein +1072.2%
Contains more FatsFats +30890%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +148.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +100475%
Contains more Poly. FatPolyunsaturated fat +3731.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.