Garden cress vs. Clam — In-Depth Nutrition Comparison
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Important differences between Garden cress and Clam
- Garden cress has more Vitamin C, and Vitamin A RAE, however, Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Zinc, and Manganese.
- Clam's daily need coverage for Vitamin B12 is 4120% more.
- Garden cress has 3 times more Vitamin C than Clam. Garden cress has 69mg of Vitamin C, while Clam has 22.1mg.
- Garden cress is lower in Sodium.
The food varieties used in the comparison are Cress, garden, raw and Mollusks, clam, mixed species, cooked, moist heat.
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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
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Magnesium
+111.1%
Contains
less
Sodium
-98.8%
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Calcium
+13.6%
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Iron
+116.2%
Contains
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Phosphorus
+344.7%
Contains
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Zinc
+1087%
Contains
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Copper
+304.7%
Contains
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Manganese
+80.8%
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Selenium
+7011.1%
Equal in Potassium - 628
Contains
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Magnesium
+111.1%
Contains
less
Sodium
-98.8%
Contains
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Calcium
+13.6%
Contains
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Iron
+116.2%
Contains
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Phosphorus
+344.7%
Contains
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Zinc
+1087%
Contains
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Copper
+304.7%
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Manganese
+80.8%
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Selenium
+7011.1%
Equal in Potassium - 628
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
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Vitamin A
+1113.5%
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Vitamin C
+212.2%
Contains
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Vitamin B6
+124.5%
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Folate
+175.9%
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Vitamin B1
+87.5%
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Vitamin B2
+63.8%
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Vitamin B3
+235.4%
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Vitamin B5
+181%
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Vitamin B12
+∞%
Contains
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Vitamin A
+1113.5%
Contains
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Vitamin C
+212.2%
Contains
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Vitamin B6
+124.5%
Contains
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Folate
+175.9%
Contains
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Vitamin B1
+87.5%
Contains
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Vitamin B2
+63.8%
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Vitamin B3
+235.4%
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Vitamin B5
+181%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+40.5%
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Protein
+882.7%
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Fats
+178.6%
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Other
+107.2%
Equal in Carbs - 5.13
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Contains
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Water
+40.5%
Contains
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Protein
+882.7%
Contains
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Fats
+178.6%
Contains
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Other
+107.2%
Equal in Carbs - 5.13
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-87.8%
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Monounsaturated Fat
+39%
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Polyunsaturated fat
+142.1%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.188 g
Monounsaturated Fat:
0.172 g
Polyunsaturated fat:
0.552 g
Contains
less
Saturated Fat
-87.8%
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Monounsaturated Fat
+39%
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Polyunsaturated fat
+142.1%
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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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.4g | 5.13g |
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| Protein | 2.6g | 25.55g |
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| Fats | 0.7g | 1.95g |
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| Carbs | 5.5g | 5.13g |
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| Calories | 32kcal | 148kcal |
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| Sugar | 4.4g |
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| Fiber | 1.1g | 0g |
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| Calcium | 81mg | 92mg |
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| Iron | 1.3mg | 2.81mg |
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| Magnesium | 38mg | 18mg |
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| Phosphorus | 76mg | 338mg |
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| Potassium | 606mg | 628mg |
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| Sodium | 14mg | 1202mg |
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| Zinc | 0.23mg | 2.73mg |
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| Copper | 0.17mg | 0.688mg |
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| Manganese | 0.553mg | 1mg |
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| Selenium | 0.9µg | 64µg |
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| Vitamin A | 6917IU | 570IU |
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| Vitamin A RAE | 346µg | 171µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 69mg | 22.1mg |
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| Vitamin B1 | 0.08mg | 0.15mg |
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| Vitamin B2 | 0.26mg | 0.426mg |
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| Vitamin B3 | 1mg | 3.354mg |
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| Vitamin B5 | 0.242mg | 0.68mg |
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| Vitamin B6 | 0.247mg | 0.11mg |
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| Folate | 80µg | 29µg |
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| Vitamin B12 | 0µg | 98.89µg |
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| Vitamin K | 541.9µg |
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| Tryptophan | 0.286mg |
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| Threonine | 1.099mg |
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| Isoleucine | 1.112mg |
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| Leucine | 1.798mg |
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| Lysine | 1.909mg |
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| Methionine | 0.576mg |
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| Phenylalanine | 0.915mg |
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| Valine | 1.116mg |
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| Histidine | 0.49mg |
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| Cholesterol | 0mg | 67mg |
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| Saturated Fat | 0.023g | 0.188g |
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| Omega-3 - DHA | 0g | 0.146g |
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| Omega-3 - EPA | 0g | 0.138g |
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| Omega-3 - DPA | 0g | 0.104g |
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| Monounsaturated Fat | 0.239g | 0.172g |
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| Polyunsaturated fat | 0.228g | 0.552g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
1063%
Minerals Daily Need Coverage Score
33%
129%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 1188mg)
Which food is lower in Cholesterol?
Garden cress is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.