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Garden cress vs. Cod liver oil — In-Depth Nutrition Comparison

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Important differences between Garden cress and Cod liver oil

  • Garden cress has more Vitamin C, Manganese, Folate, Vitamin B2, Vitamin B6, and Copper, however, Cod liver oil has more Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3295% more.
  • Garden cress is lower in Saturated Fat.

The food varieties used in the comparison are Cress, garden, raw and Fish oil, cod liver.

Infographic

Garden cress vs Cod liver oil 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1345.7%
Contains more Vitamin D +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +1345.7%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +19444.4%
Contains more Polyunsaturated fat +9786.4%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +19444.4%
Contains more Polyunsaturated fat +9786.4%

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 Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Garden cress Cod liver oil Opinion
Net carbs 4.4g 0g Garden cress
Protein 2.6g 0g Garden cress
Fats 0.7g 100g Cod liver oil
Carbs 5.5g 0g Garden cress
Calories 32kcal 902kcal Cod liver oil
Sugar 4.4g Cod liver oil
Fiber 1.1g 0g Garden cress
Calcium 81mg 0mg Garden cress
Iron 1.3mg 0mg Garden cress
Magnesium 38mg 0mg Garden cress
Phosphorus 76mg 0mg Garden cress
Potassium 606mg 0mg Garden cress
Sodium 14mg 0mg Cod liver oil
Zinc 0.23mg 0mg Garden cress
Copper 0.17mg 0mg Garden cress
Manganese 0.553mg 0mg Garden cress
Selenium 0.9µg 0µg Garden cress
Vitamin A 6917IU 100000IU Cod liver oil
Vitamin A RAE 346µg 30000µg Cod liver oil
Vitamin E 0.7mg Garden cress
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg Garden cress
Vitamin B2 0.26mg 0mg Garden cress
Vitamin B3 1mg 0mg Garden cress
Vitamin B5 0.242mg 0mg Garden cress
Vitamin B6 0.247mg 0mg Garden cress
Folate 80µg 0µg Garden cress
Vitamin K 541.9µg Garden cress
Cholesterol 0mg 570mg Garden cress
Saturated Fat 0.023g 22.608g Garden cress
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 0.239g 46.711g Cod liver oil
Polyunsaturated fat 0.228g 22.541g Cod liver oil

Which food is preferable for your diet?

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

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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
187%
Garden cress
1125%
Cod liver oil
Minerals Daily Need Coverage Score
33%
Garden cress
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 22.585g)
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 - $5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 14mg)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.