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  6. Garden cress vs. Halibut raw

Garden cress vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between garden cress and halibut raw

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, and copper, while halibut raw has more vitamin D, selenium, and vitamin B12.
  • Garden cress's daily need coverage for vitamin K is 451% higher.

The food types used in this comparison are Cress, garden, raw and Fish, halibut, Greenland, raw.

Infographic

Garden cress vs Halibut raw 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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +126.1%
Contains more IronIron +97%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +4508.3%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +115.8%
Contains more SeleniumSelenium +3955.6%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2371.4%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216.9%
~equal in Vitamin E ~0.73mg
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Garden cress Halibut raw DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 36.5µg 65%
Vitamin B12 0µg 1µg 42%
Vitamin A 346µg 14µg 37%
Protein 2.6g 14.37g 24%
Manganese 0.553mg 0.012mg 24%
Fats 0.7g 13.84g 20%
Monounsaturated fat 0.239g 8.378g 20%
Folate 80µg 1µg 20%
Copper 0.17mg 0.03mg 16%
Cholesterol 0mg 46mg 15%
Vitamin B2 0.26mg 0.08mg 14%
Vitamin B6 0.247mg 0.42mg 13%
Phosphorus 76mg 164mg 13%
Saturated fat 0.023g 2.419g 11%
Potassium 606mg 268mg 10%
Choline 19.5mg 61.8mg 8%
Iron 1.3mg 0.66mg 8%
Calcium 81mg 3mg 8%
Polyunsaturated fat 0.228g 1.367g 8%
Calories 32kcal 186kcal 8%
Fiber 1.1g 0g 4%
Sodium 14mg 80mg 3%
Magnesium 38mg 26mg 3%
Vitamin B3 1mg 1.5mg 3%
Vitamin B1 0.08mg 0.06mg 2%
Zinc 0.23mg 0.4mg 2%
Carbs 5.5g 0g 2%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Vitamin E 0.7mg 0.73mg 0%
Vitamin B5 0.242mg 0.25mg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.2%
Contains more OtherOther +18.4%
Contains more ProteinProtein +452.7%
Contains more FatsFats +1877.1%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +3405.4%
Contains more Poly. FatPolyunsaturated fat +499.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.