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  6. Garden cress vs. Crackers

Garden cress vs. Crackers — In-Depth Nutrition Comparison

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Important differences between garden cress and crackers

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, crackers have more iron, vitamin B1, phosphorus, vitamin B3, and vitamin E.
  • Garden cress's daily need coverage for vitamin K is 394% more.
  • Garden cress is lower in sodium.

The food varieties used in the comparison are Cress, garden, raw and Crackers, standard snack-type, regular.

Infographic

Garden cress vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +413.6%
Contains more CopperCopper +63.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +12.6%
Contains more CalciumCalcium +48.1%
Contains more IronIron +210%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +226.3%
Contains more SeleniumSelenium +644.4%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +292.1%
Contains more Vitamin KVitamin K +682%
Contains more CholineCholine +103.1%
Contains more Vitamin EVitamin E +332.9%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +335.2%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more FolateFolate +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Crackers DV% diff.
Vitamin K 541.9µg 69.3µg 394%
Polyunsaturated fat 0.228g 13.137g 86%
Vitamin C 69mg 0mg 77%
Fats 0.7g 26.43g 40%
Vitamin A 346µg 0µg 38%
Iron 1.3mg 4.03mg 34%
Sodium 14mg 726mg 31%
Vitamin B1 0.08mg 0.416mg 28%
Phosphorus 76mg 248mg 25%
Saturated fat 0.023g 5.562g 25%
Calories 32kcal 510kcal 24%
Vitamin B3 1mg 4.352mg 21%
Starch 49.69g 20%
Carbs 5.5g 61.3g 19%
Monounsaturated fat 0.239g 6.553g 16%
Vitamin E 0.7mg 3.03mg 16%
Vitamin B2 0.26mg 0.456mg 15%
Potassium 606mg 118mg 14%
Vitamin B6 0.247mg 0.063mg 14%
Selenium 0.9µg 6.7µg 11%
Protein 2.6g 6.64g 8%
Copper 0.17mg 0.104mg 7%
Fiber 1.1g 2.3g 5%
Magnesium 38mg 18mg 5%
Calcium 81mg 120mg 4%
Vitamin B5 0.242mg 0.417mg 4%
Manganese 0.553mg 0.491mg 3%
Folate 80µg 92µg 3%
Choline 19.5mg 9.6mg 2%
Zinc 0.23mg 0.49mg 2%
Net carbs 4.4g 59g N/A
Sugar 4.4g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2747.1%
Contains more ProteinProtein +155.4%
Contains more FatsFats +3675.7%
Contains more CarbsCarbs +1014.5%
Contains more OtherOther +38.3%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2641.8%
Contains more Poly. FatPolyunsaturated fat +5661.8%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.