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  6. Garden cress vs. Almond

Garden cress vs. Almond — In-Depth Nutrition Comparison

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The main differences between Garden cress and Almond

  • Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE, however, Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, and Fiber.
  • Daily need coverage for Vitamin K from Garden cress is 452% higher.

Food types used in this article are Cress, garden, raw and Nuts, almonds.

Infographic

Garden cress vs Almond 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.
Garden cress
Garden cress
0
:
10
Almond
Almond
Contains more Calcium +232.1%
Contains more Iron +185.4%
Contains more Magnesium +610.5%
Contains more Phosphorus +532.9%
Contains more Potassium +21%
Contains less Sodium -92.9%
Contains more Zinc +1256.5%
Contains more Copper +506.5%
Contains more Manganese +294%
Contains more Selenium +355.6%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +232.1%
Contains more Iron +185.4%
Contains more Magnesium +610.5%
Contains more Phosphorus +532.9%
Contains more Potassium +21%
Contains less Sodium -92.9%
Contains more Zinc +1256.5%
Contains more Copper +506.5%
Contains more Manganese +294%
Contains more Selenium +355.6%

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.
Garden cress
Garden cress
5
:
5
Almond
Almond
Contains more Vitamin A +345750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +80.3%
Contains more Folate +81.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +3561.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +337.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +94.6%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +345750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +80.3%
Contains more Folate +81.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +3561.4%
Contains more Vitamin B1 +156.3%
Contains more Vitamin B2 +337.7%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +94.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
1
:
4
Almond
Almond
Contains more Water +1927.2%
Contains more Protein +713.5%
Contains more Fats +7032.9%
Contains more Carbs +291.8%
Contains more Other +64.4%
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
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1927.2%
Contains more Protein +713.5%
Contains more Fats +7032.9%
Contains more Carbs +291.8%
Contains more Other +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Almond
Almond
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +13101.3%
Contains more Polyunsaturated fat +5307.5%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +13101.3%
Contains more Polyunsaturated fat +5307.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Almond Opinion
Net carbs 4.4g 9.05g Almond
Protein 2.6g 21.15g Almond
Fats 0.7g 49.93g Almond
Carbs 5.5g 21.55g Almond
Calories 32kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.4g 4.35g Almond
Fiber 1.1g 12.5g Almond
Calcium 81mg 269mg Almond
Iron 1.3mg 3.71mg Almond
Magnesium 38mg 270mg Almond
Phosphorus 76mg 481mg Almond
Potassium 606mg 733mg Almond
Sodium 14mg 1mg Almond
Zinc 0.23mg 3.12mg Almond
Copper 0.17mg 1.031mg Almond
Manganese 0.553mg 2.179mg Almond
Selenium 0.9µg 4.1µg Almond
Vitamin A 6917IU 2IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 25.63mg Almond
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.205mg Almond
Vitamin B2 0.26mg 1.138mg Almond
Vitamin B3 1mg 3.618mg Almond
Vitamin B5 0.242mg 0.471mg Almond
Vitamin B6 0.247mg 0.137mg Garden cress
Folate 80µg 44µg Garden cress
Vitamin K 541.9µg 0µg Garden cress
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0g 0.015g Garden cress
Saturated Fat 0.023g 3.802g Garden cress
Monounsaturated Fat 0.239g 31.551g Almond
Polyunsaturated fat 0.228g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
187%
Garden cress
82%
Almond
Minerals Daily Need Coverage Score
33%
Garden cress
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 3.779g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.050000000000001g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.