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  6. Avocado vs. Garden cress

Avocado vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between avocadoes and garden cress

  • Avocadoes have more vitamin B5, fiber, and vitamin E; however, garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, and iron.
  • Garden cress covers your daily vitamin K needs 434% more than avocadoes.
  • Garden cress has 92 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while garden cress has 0.023g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Cress, garden, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CopperCopper +11.8%
Contains more ZincZinc +178.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +24.9%
Contains more IronIron +136.4%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +289.4%
Contains more SeleniumSelenium +125%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +195.7%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B5Vitamin B5 +474%
Contains more Vitamin CVitamin C +590%
Contains more Vitamin AVitamin A +4842.9%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +2480.5%
Contains more CholineCholine +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Avocado Garden cress DV% diff.
Vitamin K 21µg 541.9µg 434%
Vitamin C 10mg 69mg 66%
Vitamin A 7µg 346µg 38%
Monounsaturated fat 9.799g 0.239g 24%
Vitamin B5 1.389mg 0.242mg 23%
Fiber 6.7g 1.1g 22%
Fats 14.66g 0.7g 21%
Manganese 0.142mg 0.553mg 18%
Polyunsaturated fat 1.816g 0.228g 11%
Vitamin B2 0.13mg 0.26mg 10%
Saturated fat 2.126g 0.023g 10%
Iron 0.55mg 1.3mg 9%
Vitamin E 2.07mg 0.7mg 9%
Calcium 12mg 81mg 7%
Calories 160kcal 32kcal 6%
Vitamin B3 1.738mg 1mg 5%
Potassium 485mg 606mg 4%
Zinc 0.64mg 0.23mg 4%
Phosphorus 52mg 76mg 3%
Magnesium 29mg 38mg 2%
Copper 0.19mg 0.17mg 2%
Selenium 0.4µg 0.9µg 1%
Vitamin B1 0.067mg 0.08mg 1%
Protein 2g 2.6g 1%
Vitamin B6 0.257mg 0.247mg 1%
Choline 14.2mg 19.5mg 1%
Carbs 8.53g 5.5g 1%
Net carbs 1.83g 4.4g N/A
Sugar 0.66g 4.4g N/A
Starch 0.11g 0%
Sodium 7mg 14mg 0%
Folate 81µg 80µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 FatsFats +1994.3%
Contains more CarbsCarbs +55.1%
Contains more ProteinProtein +30%
Contains more WaterWater +22.1%
Contains more OtherOther +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +696.5%
Contains less Sat. FatSaturated fat -98.9%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.