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  6. Almond butter vs. Garden cress

Almond butter vs. Garden cress — In-Depth Nutrition Comparison

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How are Almond butter and Garden cress different?

  • Almond butter is richer in Vitamin E , Copper, Manganese, Phosphorus, Magnesium, Vitamin B2, and Fiber, while Garden cress is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Garden cress covers your daily need of Vitamin K 452% more than Almond butter.
  • Almond butter contains 35 times more Vitamin E than Garden cress. Almond butter contains 24.21mg of Vitamin E , while Garden cress contains 0.7mg.

Nuts, almond butter, plain, without salt added and Cress, garden, raw types were used in this article.

Infographic

Almond butter vs Garden cress 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.
Almond butter
Almond butter
10
:
0
Garden cress
Garden cress
Contains more Calcium +328.4%
Contains more Iron +168.5%
Contains more Magnesium +634.2%
Contains more Phosphorus +568.4%
Contains more Potassium +23.4%
Contains less Sodium -50%
Contains more Zinc +1330.4%
Contains more Copper +449.4%
Contains more Manganese +285.4%
Contains more Selenium +166.7%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +328.4%
Contains more Iron +168.5%
Contains more Magnesium +634.2%
Contains more Phosphorus +568.4%
Contains more Potassium +23.4%
Contains less Sodium -50%
Contains more Zinc +1330.4%
Contains more Copper +449.4%
Contains more Manganese +285.4%
Contains more Selenium +166.7%

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.
Almond butter
Almond butter
4
:
6
Garden cress
Garden cress
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +261.2%
Contains more Vitamin B3 +215.5%
Contains more Vitamin B5 +31.4%
Contains more Vitamin A +691600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B6 +139.8%
Contains more Folate +50.9%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +261.2%
Contains more Vitamin B3 +215.5%
Contains more Vitamin B5 +31.4%
Contains more Vitamin A +691600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B6 +139.8%
Contains more Folate +50.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Garden cress
Garden cress
Contains more Protein +706.2%
Contains more Fats +7828.6%
Contains more Carbs +242.2%
Contains more Other +71.1%
Contains more Water +5351.2%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +706.2%
Contains more Fats +7828.6%
Contains more Carbs +242.2%
Contains more Other +71.1%
Contains more Water +5351.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +13475.3%
Contains more Polyunsaturated fat +5870.6%
Contains less Saturated Fat -99.4%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +13475.3%
Contains more Polyunsaturated fat +5870.6%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Garden cress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Garden cress Opinion
Net carbs 8.52g 4.4g Almond butter
Protein 20.96g 2.6g Almond butter
Fats 55.5g 0.7g Almond butter
Carbs 18.82g 5.5g Almond butter
Calories 614kcal 32kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 4.4g Garden cress
Fiber 10.3g 1.1g Almond butter
Calcium 347mg 81mg Almond butter
Iron 3.49mg 1.3mg Almond butter
Magnesium 279mg 38mg Almond butter
Phosphorus 508mg 76mg Almond butter
Potassium 748mg 606mg Almond butter
Sodium 7mg 14mg Almond butter
Zinc 3.29mg 0.23mg Almond butter
Copper 0.934mg 0.17mg Almond butter
Manganese 2.131mg 0.553mg Almond butter
Selenium 2.4µg 0.9µg Almond butter
Vitamin A 1IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 24.21mg 0.7mg Almond butter
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.041mg 0.08mg Garden cress
Vitamin B2 0.939mg 0.26mg Almond butter
Vitamin B3 3.155mg 1mg Almond butter
Vitamin B5 0.318mg 0.242mg Almond butter
Vitamin B6 0.103mg 0.247mg Garden cress
Folate 53µg 80µg Garden cress
Vitamin K 0µg 541.9µg Garden cress
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Saturated Fat 4.152g 0.023g Garden cress
Monounsaturated Fat 32.445g 0.239g Almond butter
Polyunsaturated fat 13.613g 0.228g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
71%
Almond butter
187%
Garden cress
Minerals Daily Need Coverage Score
141%
Almond butter
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.029999999999999g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 4.129g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.