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  6. Garden cress vs. Almonds

Garden cress vs. Almonds — In-Depth Nutrition Comparison

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The main differences between garden cress and almonds

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, and fiber.
  • Daily need coverage for vitamin K for garden cress is 452% higher.

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

Infographic

Garden cress vs Almonds 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +610.5%
Contains more CalciumCalcium +232.1%
Contains more PotassiumPotassium +21%
Contains more IronIron +185.4%
Contains more CopperCopper +506.5%
Contains more ZincZinc +1256.5%
Contains more PhosphorusPhosphorus +532.9%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +294%
Contains more SeleniumSelenium +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.
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%
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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +80.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +81.8%
Contains more Vitamin EVitamin E +3561.4%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more CholineCholine +167.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Almonds DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin E 0.7mg 25.63mg 166%
Copper 0.17mg 1.031mg 96%
Polyunsaturated fat 0.228g 12.329g 81%
Monounsaturated fat 0.239g 31.551g 78%
Vitamin C 69mg 0mg 77%
Fats 0.7g 49.93g 76%
Manganese 0.553mg 2.179mg 71%
Vitamin B2 0.26mg 1.138mg 68%
Phosphorus 76mg 481mg 58%
Magnesium 38mg 270mg 55%
Fiber 1.1g 12.5g 46%
Vitamin A 346µg 0µg 38%
Protein 2.6g 21.15g 37%
Iron 1.3mg 3.71mg 30%
Calories 32kcal 579kcal 27%
Zinc 0.23mg 3.12mg 26%
Calcium 81mg 269mg 19%
Saturated fat 0.023g 3.802g 17%
Vitamin B3 1mg 3.618mg 16%
Vitamin B1 0.08mg 0.205mg 10%
Folate 80µg 44µg 9%
Vitamin B6 0.247mg 0.137mg 8%
Selenium 0.9µg 4.1µg 6%
Choline 19.5mg 52.1mg 6%
Vitamin B5 0.242mg 0.471mg 5%
Carbs 5.5g 21.55g 5%
Potassium 606mg 733mg 4%
Sodium 14mg 1mg 1%
Net carbs 4.4g 9.05g N/A
Sugar 4.4g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
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 WaterWater +1927.2%
Contains more ProteinProtein +713.5%
Contains more FatsFats +7032.9%
Contains more CarbsCarbs +291.8%
Contains more OtherOther +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13101.3%
Contains more Poly. FatPolyunsaturated fat +5307.5%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Almonds - 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.