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  6. Garden cress vs. Cod

Garden cress vs. Cod — In-Depth Nutrition Comparison

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How are garden cress and cod different?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, folate, and copper, while cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod covers your daily need for vitamin B5, 3055% more than garden cress.
  • Garden cress contains 5419 times more vitamin K than cod. Garden cress contains 541.9µg of vitamin K, while cod contains 0.1µg.

Cress, garden, raw and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Garden cress vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +242.1%
Contains more CopperCopper +507.1%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +3586.7%
Contains more ZincZinc +95.7%
Contains more PhosphorusPhosphorus +167.1%
Contains more SeleniumSelenium +3577.8%

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%
Cod
Cod
5
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin AVitamin A +2783.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +1042.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +63123.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +234.4%
~equal in Vitamin E ~0.64mg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B6 ~0.245mg

All nutrients comparison - raw data values

Nutrient Garden cress Cod DV% diff.
Vitamin B5 0.242mg 153mg 3055%
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 1mg 76%
Selenium 0.9µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Vitamin A 346µg 12µg 37%
Protein 2.6g 17.81g 30%
Manganese 0.553mg 0.015mg 23%
Folate 80µg 7µg 18%
Phosphorus 76mg 203mg 18%
Copper 0.17mg 0.028mg 16%
Vitamin B2 0.26mg 0.065mg 15%
Cholesterol 0mg 43mg 14%
Iron 1.3mg 0.38mg 12%
Choline 19.5mg 65.2mg 8%
Calcium 81mg 16mg 7%
Vitamin B3 1mg 2.063mg 7%
Potassium 606mg 413mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Fiber 1.1g 0g 4%
Calories 32kcal 82kcal 3%
Sodium 14mg 54mg 2%
Carbs 5.5g 0g 2%
Zinc 0.23mg 0.45mg 2%
Magnesium 38mg 32mg 1%
Fats 0.7g 0.67g 0%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Vitamin E 0.7mg 0.64mg 0%
Vitamin B1 0.08mg 0.076mg 0%
Vitamin B6 0.247mg 0.245mg 0%
Saturated fat 0.023g 0.131g 0%
Monounsaturated fat 0.239g 0.094g 0%
Polyunsaturated fat 0.228g 0.231g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +500%
Contains more ProteinProtein +585%
~equal in Fats ~0.67g
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +154.3%
~equal in Polyunsaturated fat ~0.231g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.