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Garden cress vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between garden cress and mackerel

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while mackerel has more vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel covers your daily need for vitamin B12, 500% more than garden cress.
  • The amount of saturated fat in garden cress is lower.

These are the specific foods used in this comparison Cress, garden, raw and Fish, mackerel, salted.

Infographic

Garden cress vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +22.7%
Contains more PotassiumPotassium +16.5%
Contains more CopperCopper +70%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +57.9%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +234.2%
Contains more SeleniumSelenium +8055.6%
~equal in Iron ~1.4mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +636.2%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +6847.4%
Contains more FolateFolate +433.3%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +421%

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +107.9%
Contains more ProteinProtein +611.5%
Contains more FatsFats +3485.7%
Contains more OtherOther +644.4%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3381.2%
Contains more Poly. FatPolyunsaturated fat +2623.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Mackerel
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin K 541.9µg 7.8µg 445%
Sodium 14mg 4450mg 193%
Selenium 0.9µg 73.4µg 132%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Vitamin C 69mg 0mg 77%
Polyunsaturated fat 0.228g 6.21g 40%
Fats 0.7g 25.1g 38%
Vitamin A 346µg 47µg 33%
Cholesterol 0mg 95mg 32%
Saturated fat 0.023g 7.148g 32%
Protein 2.6g 18.5g 32%
Phosphorus 76mg 254mg 25%
Manganese 0.553mg 24%
Monounsaturated fat 0.239g 8.32g 20%
Folate 80µg 15µg 16%
Choline 19.5mg 101.6mg 15%
Vitamin B3 1mg 3.3mg 14%
Calories 32kcal 305kcal 14%
Vitamin B6 0.247mg 0.41mg 13%
Vitamin E 0.7mg 2.38mg 11%
Zinc 0.23mg 1.1mg 8%
Copper 0.17mg 0.1mg 8%
Vitamin B1 0.08mg 0.02mg 5%
Vitamin B2 0.26mg 0.19mg 5%
Vitamin B5 0.242mg 5%
Magnesium 38mg 60mg 5%
Fiber 1.1g 0g 4%
Potassium 606mg 520mg 3%
Calcium 81mg 66mg 2%
Carbs 5.5g 0g 2%
Iron 1.3mg 1.4mg 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
150%
Garden cress
172%
Mackerel
Minerals Daily Need Coverage Score
33%
Garden cress
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 4436mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 7.125g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $7)
Which food is richer in minerals?
?
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.
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.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.