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  6. Garden cress vs. Sardines

Garden cress vs. Sardines — In-Depth Nutrition Comparison

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Differences between garden cress and sardines

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while sardines have more vitamin B12, selenium, phosphorus, vitamin D, calcium, and vitamin B3.
  • Garden cress's daily need coverage for vitamin K is 449% higher.

The food types used in this comparison are Cress, garden, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Garden cress vs Sardines infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +52.6%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +412%
Contains more CalciumCalcium +371.6%
Contains more IronIron +124.6%
Contains more ZincZinc +469.6%
Contains more PhosphorusPhosphorus +544.7%
Contains more SeleniumSelenium +5755.6%
~equal in Magnesium ~39mg
~equal in Copper ~0.186mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +981.3%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin KVitamin K +20742.3%
Contains more FolateFolate +700%
Contains more Vitamin EVitamin E +191.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.6%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Garden cress Sardines DV% diff.
Vitamin K 541.9µg 2.6µg 449%
Vitamin B12 0µg 8.94µg 373%
Selenium 0.9µg 52.7µg 94%
Vitamin C 69mg 0mg 77%
Phosphorus 76mg 490mg 59%
Cholesterol 0mg 142mg 47%
Protein 2.6g 24.62g 44%
Vitamin A 346µg 32µg 35%
Polyunsaturated fat 0.228g 5.148g 33%
Calcium 81mg 382mg 30%
Vitamin B3 1mg 5.245mg 27%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Iron 1.3mg 2.92mg 20%
Manganese 0.553mg 0.108mg 19%
Folate 80µg 10µg 18%
Fats 0.7g 11.45g 17%
Sodium 14mg 307mg 13%
Zinc 0.23mg 1.31mg 10%
Choline 19.5mg 75mg 10%
Calories 32kcal 208kcal 9%
Monounsaturated fat 0.239g 3.869g 9%
Vitamin E 0.7mg 2.04mg 9%
Vitamin B5 0.242mg 0.642mg 8%
Saturated fat 0.023g 1.528g 7%
Vitamin B6 0.247mg 0.167mg 6%
Potassium 606mg 397mg 6%
Fiber 1.1g 0g 4%
Vitamin B2 0.26mg 0.227mg 3%
Copper 0.17mg 0.186mg 2%
Carbs 5.5g 0g 2%
Net carbs 4.4g 0g N/A
Magnesium 38mg 39mg 0%
Sugar 4.4g 0g N/A
Vitamin B1 0.08mg 0.08mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50%
Contains more ProteinProtein +846.9%
Contains more FatsFats +1535.7%
Contains more OtherOther +140%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +1518.8%
Contains more Poly. FatPolyunsaturated fat +2157.9%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.