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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, vitamin B2, folate, vitamin B6, and copper; however, cod liver oil has more vitamin A and vitamin D.
  • Cod liver oil's daily need coverage for vitamin A is 1862% 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
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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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +8570.5%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Cod liver oil DV% diff.
Vitamin A 346µg 30000µg 3295%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Vitamin K 541.9µg 452%
Cholesterol 0mg 570mg 190%
Fats 0.7g 100g 153%
Polyunsaturated fat 0.228g 22.541g 149%
Monounsaturated fat 0.239g 46.711g 116%
Saturated fat 0.023g 22.608g 103%
Vitamin C 69mg 0mg 77%
Calories 32kcal 902kcal 44%
Manganese 0.553mg 0mg 24%
Vitamin B2 0.26mg 0mg 20%
Folate 80µg 0µg 20%
Copper 0.17mg 0mg 19%
Vitamin B6 0.247mg 0mg 19%
Potassium 606mg 0mg 18%
Iron 1.3mg 0mg 16%
Phosphorus 76mg 0mg 11%
Magnesium 38mg 0mg 9%
Calcium 81mg 0mg 8%
Vitamin B1 0.08mg 7%
Vitamin B3 1mg 0mg 6%
Protein 2.6g 0g 5%
Vitamin B5 0.242mg 0mg 5%
Vitamin E 0.7mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Carbs 5.5g 0g 2%
Zinc 0.23mg 0mg 2%
Selenium 0.9µg 0µg 2%
Sodium 14mg 0mg 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g N/A
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +14185.7%

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +19444.4%
Contains more Poly. FatPolyunsaturated fat +9786.4%

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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. 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.