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  6. Garden cress vs. True morels

Garden cress vs. True morels — In-Depth Nutrition Comparison

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Summary of differences between garden cress and true morels

  • Garden cress has more vitamin A, folate, and vitamin B6, while true morels have more iron, copper, vitamin D, phosphorus, zinc, vitamin B3, and fiber.
  • Garden cress covers your daily need for vitamin A, 138% more than true morels.
  • Garden cress contains 9 times more folate than true morels. While garden cress contains 80µg of folate, true morels contain only 9µg.

These are the specific foods used in this comparison Cress, garden, raw and Mushrooms, morel, raw.

Infographic

Garden cress vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +88.4%
Contains more PotassiumPotassium +47.4%
Contains less SodiumSodium -33.3%
Contains more IronIron +836.9%
Contains more CopperCopper +267.6%
Contains more ZincZinc +782.6%
Contains more PhosphorusPhosphorus +155.3%
Contains more SeleniumSelenium +144.4%
~equal in Manganese ~0.587mg

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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +788.9%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +81.8%
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Garden cress True morels DV% diff.
Vitamin K 541.9µg 452%
Iron 1.3mg 12.18mg 136%
Vitamin C 69mg 77%
Copper 0.17mg 0.625mg 51%
Vitamin A 346µg 0µg 38%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Folate 80µg 9µg 18%
Phosphorus 76mg 194mg 17%
Zinc 0.23mg 2.03mg 16%
Vitamin B6 0.247mg 0.136mg 9%
Vitamin B3 1mg 2.252mg 8%
Fiber 1.1g 2.8g 7%
Potassium 606mg 411mg 6%
Magnesium 38mg 19mg 5%
Vitamin E 0.7mg 5%
Vitamin B5 0.242mg 0.44mg 4%
Calcium 81mg 43mg 4%
Choline 19.5mg 4%
Vitamin B2 0.26mg 0.205mg 4%
Selenium 0.9µg 2.2µg 2%
Protein 2.6g 3.12g 1%
Polyunsaturated fat 0.228g 0.433g 1%
Manganese 0.553mg 0.587mg 1%
Vitamin B1 0.08mg 0.069mg 1%
Calories 32kcal 31kcal 0%
Fats 0.7g 0.57g 0%
Carbs 5.5g 5.1g 0%
Net carbs 4.4g 2.3g N/A
Sugar 4.4g 0.6g N/A
Sodium 14mg 21mg 0%
Saturated fat 0.023g 0.065g 0%
Monounsaturated fat 0.239g 0.052g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g 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
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more FatsFats +22.8%
Contains more OtherOther +12.5%
Contains more ProteinProtein +20%
~equal in Carbs ~5.1g
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -64.6%
Contains more Mono. FatMonounsaturated fat +359.6%
Contains more Poly. FatPolyunsaturated fat +89.9%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.