Garden cress vs. Alfalfa seeds — In-Depth Nutrition Comparison
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The main differences between garden cress and alfalfa seeds
- Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, manganese, potassium, folate, and vitamin B2; however, alfalfa seeds have more vitamin B5 and zinc.
- Daily need coverage for vitamin K for garden cress is 426% higher.
- Alfalfa seeds have 45 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while alfalfa seeds have 155IU.
Food types used in this article are Cress, garden, raw and Alfalfa seeds, sprouted, raw.
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.
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +153.1% |
| Contains more PotassiumPotassium | +667.1% |
| Contains more IronIron | +35.4% |
| Contains more ManganeseManganese | +194.1% |
| Contains more SeleniumSelenium | +50% |
| Contains more ZincZinc | +300% |
| Contains less SodiumSodium | -57.1% |
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.
| Contains more Vitamin CVitamin C | +741.5% |
| Contains more Vitamin AVitamin A | +4225% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B2Vitamin B2 | +106.3% |
| Contains more Vitamin B3Vitamin B3 | +107.9% |
| Contains more Vitamin B6Vitamin B6 | +626.5% |
| Contains more Vitamin KVitamin K | +1676.7% |
| Contains more FolateFolate | +122.2% |
| Contains more CholineCholine | +35.4% |
| Contains more Vitamin B5Vitamin B5 | +132.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
| Contains more CarbsCarbs | +161.9% |
| Contains more OtherOther | +350% |
| Contains more ProteinProtein | +53.5% |
~equal in
Fats
~0.69g
~equal in
Water
~92.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +326.8% |
| Contains more Poly. FatPolyunsaturated fat | +79.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 30.5µg | 426% |
| Vitamin C | 69mg | 8.2mg | 68% |
| Vitamin A | 346µg | 8µg | 38% |
| Manganese | 0.553mg | 0.188mg | 16% |
| Vitamin B6 | 0.247mg | 0.034mg | 16% |
| Potassium | 606mg | 79mg | 16% |
| Folate | 80µg | 36µg | 11% |
| Vitamin B2 | 0.26mg | 0.126mg | 10% |
| Vitamin B5 | 0.242mg | 0.563mg | 6% |
| Zinc | 0.23mg | 0.92mg | 6% |
| Vitamin E | 0.7mg | 0.02mg | 5% |
| Calcium | 81mg | 32mg | 5% |
| Iron | 1.3mg | 0.96mg | 4% |
| Protein | 2.6g | 3.99g | 3% |
| Fiber | 1.1g | 1.9g | 3% |
| Magnesium | 38mg | 27mg | 3% |
| Vitamin B3 | 1mg | 0.481mg | 3% |
| Phosphorus | 76mg | 70mg | 1% |
| Copper | 0.17mg | 0.157mg | 1% |
| Carbs | 5.5g | 2.1g | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Choline | 19.5mg | 14.4mg | 1% |
| Polyunsaturated fat | 0.228g | 0.409g | 1% |
| Calories | 32kcal | 23kcal | 0% |
| Fats | 0.7g | 0.69g | 0% |
| Net carbs | 4.4g | 0.2g | N/A |
| Sugar | 4.4g | 0.2g | N/A |
| Sodium | 14mg | 6mg | 0% |
| Vitamin B1 | 0.08mg | 0.076mg | 0% |
| Saturated fat | 0.023g | 0.069g | 0% |
| Monounsaturated fat | 0.239g | 0.056g | 0% |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.143mg | 0% | |
| Leucine | 0.267mg | 0% | |
| Lysine | 0.214mg | 0% | |
| Valine | 0.145mg | 0% | |
| Fructose | 0.12g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
150%
18%
Minerals Daily Need Coverage Score
33%
21%
Comparison summary
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.046g)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Alfalfa seeds is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Alfalfa seeds contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)