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Garden cress vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between garden cress and fast food

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, fast food is richer in vitamin B12, selenium, vitamin B3, iron, zinc, and vitamin B1.
  • Garden cress covers your daily vitamin K needs 447% more than fast food.
  • Garden cress contains less saturated fat.

Specific food types used in this comparison are Cress, garden, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Garden cress vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +30.6%
Contains more PotassiumPotassium +207.6%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +54.9%
Contains more IronIron +135.4%
Contains more ZincZinc +995.7%
Contains more PhosphorusPhosphorus +76.3%
Contains more SeleniumSelenium +2155.6%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3744.4%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin KVitamin K +10959.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B3Vitamin B3 +461.7%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.4%
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Garden cress Fast food DV% diff.
Vitamin K 541.9µg 4.9µg 448%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 9µg 37%
Vitamin B12 0µg 0.89µg 37%
Selenium 0.9µg 20.3µg 35%
Vitamin B3 1mg 5.617mg 29%
Protein 2.6g 16.52g 28%
Iron 1.3mg 3.06mg 22%
Zinc 0.23mg 2.52mg 21%
Vitamin B1 0.08mg 0.317mg 20%
Saturated fat 0.023g 4.493g 20%
Fats 0.7g 12.01g 17%
Sodium 14mg 331mg 14%
Calories 32kcal 297kcal 13%
Potassium 606mg 197mg 12%
Monounsaturated fat 0.239g 4.835g 11%
Cholesterol 0mg 33mg 11%
Polyunsaturated fat 0.228g 1.68g 10%
Starch 22.87g 9%
Carbs 5.5g 31.5g 9%
Manganese 0.553mg 0.357mg 9%
Phosphorus 76mg 134mg 8%
Vitamin B2 0.26mg 0.363mg 8%
Vitamin B5 0.242mg 0.53mg 6%
Copper 0.17mg 0.121mg 5%
Fructose 2.27g 3%
Vitamin B6 0.247mg 0.212mg 3%
Choline 19.5mg 34.4mg 3%
Magnesium 38mg 27mg 3%
Fiber 1.1g 1.7g 2%
Calcium 81mg 62mg 2%
Vitamin E 0.7mg 0.38mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.4g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.4g 4.88g N/A
Folate 80µg 80µg 0%
Trans fat 0g 0.514g N/A
Tryptophan 0.144mg 0%
Threonine 0.46mg 0%
Isoleucine 0.642mg 0%
Leucine 1.13mg 0%
Lysine 0.785mg 0%
Methionine 0.306mg 0%
Phenylalanine 0.67mg 0%
Valine 0.728mg 0%
Histidine 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +132.5%
Contains more OtherOther +18.4%
Contains more ProteinProtein +535.4%
Contains more FatsFats +1615.7%
Contains more CarbsCarbs +472.7%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +1923%
Contains more Poly. FatPolyunsaturated fat +636.8%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.