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  6. Garden cress vs. Avocado

Garden cress vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between garden cress and avocadoes

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B2, and iron; however, avocadoes are richer in vitamin B5, fiber, and vitamin E.
  • Garden cress covers your daily vitamin K needs 434% more than avocadoes.
  • Avocadoes have 47 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while avocadoes have 146IU.
  • Garden cress contains less saturated fat.

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

Infographic

Garden cress vs Avocado 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%
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%
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%
Contains more CopperCopper +11.8%
Contains more ZincZinc +178.3%
Contains less SodiumSodium -50%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
Contains more Vitamin EVitamin E +195.7%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B5Vitamin B5 +474%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Garden cress Avocado DV% diff.
Vitamin K 541.9µg 21µg 434%
Vitamin C 69mg 10mg 66%
Vitamin A 346µg 7µg 38%
Monounsaturated fat 0.239g 9.799g 24%
Vitamin B5 0.242mg 1.389mg 23%
Fiber 1.1g 6.7g 22%
Fats 0.7g 14.66g 21%
Manganese 0.553mg 0.142mg 18%
Polyunsaturated fat 0.228g 1.816g 11%
Vitamin B2 0.26mg 0.13mg 10%
Saturated fat 0.023g 2.126g 10%
Iron 1.3mg 0.55mg 9%
Vitamin E 0.7mg 2.07mg 9%
Calcium 81mg 12mg 7%
Calories 32kcal 160kcal 6%
Vitamin B3 1mg 1.738mg 5%
Potassium 606mg 485mg 4%
Zinc 0.23mg 0.64mg 4%
Phosphorus 76mg 52mg 3%
Magnesium 38mg 29mg 2%
Copper 0.17mg 0.19mg 2%
Selenium 0.9µg 0.4µg 1%
Vitamin B1 0.08mg 0.067mg 1%
Protein 2.6g 2g 1%
Vitamin B6 0.247mg 0.257mg 1%
Choline 19.5mg 14.2mg 1%
Carbs 5.5g 8.53g 1%
Net carbs 4.4g 1.83g N/A
Sugar 4.4g 0.66g N/A
Starch 0.11g 0%
Sodium 14mg 7mg 0%
Folate 80µg 81µg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +30%
Contains more WaterWater +22.1%
Contains more OtherOther +13.9%
Contains more FatsFats +1994.3%
Contains more CarbsCarbs +55.1%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +696.5%

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