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  6. Garden cress vs. Couscous

Garden cress vs. Couscous — In-Depth Nutrition Comparison

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Important differences between garden cress and couscous

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B2, folate, potassium, vitamin B6, and copper; however, couscous has more selenium.
  • Garden cress's daily need coverage for vitamin K is 451% more.

The food varieties used in the comparison are Cress, garden, raw and Couscous, cooked.

Infographic

Garden cress vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +912.5%
Contains more PotassiumPotassium +944.8%
Contains more IronIron +242.1%
Contains more CopperCopper +314.6%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +558.3%
Contains more ZincZinc +13%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +2955.6%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +438.5%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +863%
Contains more Vitamin B6Vitamin B6 +384.3%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +433.3%
Contains more CholineCholine +490.9%
Contains more Vitamin B5Vitamin B5 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Couscous DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 27.5µg 48%
Vitamin A 346µg 0µg 38%
Manganese 0.553mg 0.084mg 20%
Vitamin B2 0.26mg 0.027mg 18%
Potassium 606mg 58mg 16%
Folate 80µg 15µg 16%
Vitamin B6 0.247mg 0.051mg 15%
Copper 0.17mg 0.041mg 14%
Iron 1.3mg 0.38mg 12%
Phosphorus 76mg 22mg 8%
Calcium 81mg 8mg 7%
Magnesium 38mg 8mg 7%
Carbs 5.5g 23.22g 6%
Vitamin E 0.7mg 0.13mg 4%
Calories 32kcal 112kcal 4%
Choline 19.5mg 3.3mg 3%
Vitamin B5 0.242mg 0.371mg 3%
Protein 2.6g 3.79g 2%
Monounsaturated fat 0.239g 0.022g 1%
Polyunsaturated fat 0.228g 0.064g 1%
Vitamin B1 0.08mg 0.063mg 1%
Fiber 1.1g 1.4g 1%
Fats 0.7g 0.16g 1%
Net carbs 4.4g 21.82g N/A
Sugar 4.4g 0.1g N/A
Zinc 0.23mg 0.26mg 0%
Sodium 14mg 5mg 0%
Vitamin B3 1mg 0.983mg 0%
Saturated fat 0.023g 0.029g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +337.5%
Contains more WaterWater +23.2%
Contains more OtherOther +592.3%
Contains more ProteinProtein +45.8%
Contains more CarbsCarbs +322.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +986.4%
Contains more Poly. FatPolyunsaturated fat +256.3%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.