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  6. Garden cress vs. Mussels

Garden cress vs. Mussels — In-Depth Nutrition Comparison

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How are Garden cress and Mussels different?

  • Garden cress is richer in Vitamin C, and Vitamin A RAE, while Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Zinc, and Vitamin B1.
  • Mussels covers your daily need of Vitamin B12 1000% more than Garden cress.
  • Garden cress contains 5 times more Vitamin C than Mussels. Garden cress contains 69mg of Vitamin C, while Mussels contains 13.6mg.

Cress, garden, raw and Mollusks, mussel, blue, cooked, moist heat types were used in this article.

Infographic

Garden cress vs Mussels 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.
Garden cress
Garden cress
5
:
5
Mussels
Mussels
Contains more Calcium +145.5%
Contains more Potassium +126.1%
Contains less Sodium -96.2%
Contains more Copper +14.1%
Contains more Iron +416.9%
Contains more Phosphorus +275%
Contains more Zinc +1060.9%
Contains more Manganese +1129.7%
Contains more Selenium +9855.6%
Equal in Magnesium - 37
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Calcium +145.5%
Contains more Potassium +126.1%
Contains less Sodium -96.2%
Contains more Copper +14.1%
Contains more Iron +416.9%
Contains more Phosphorus +275%
Contains more Zinc +1060.9%
Contains more Manganese +1129.7%
Contains more Selenium +9855.6%
Equal in Magnesium - 37

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.
Garden cress
Garden cress
7
:
5
Mussels
Mussels
Contains more Vitamin A +2175.3%
Contains more Vitamin C +407.4%
Contains more Vitamin B6 +147%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +292.6%
Contains more Vitamin B12 +∞%
Equal in Folate - 76
Garden cress
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin A +2175.3%
Contains more Vitamin C +407.4%
Contains more Vitamin B6 +147%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +292.6%
Contains more Vitamin B12 +∞%
Equal in Folate - 76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
1
:
4
Mussels
Mussels
Contains more Water +46.2%
Contains more Protein +815.4%
Contains more Fats +540%
Contains more Carbs +34.4%
Contains more Other +76.7%
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Water +46.2%
Contains more Protein +815.4%
Contains more Fats +540%
Contains more Carbs +34.4%
Contains more Other +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Mussels
Mussels
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +431.6%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +431.6%

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 Mussels
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Mussels Opinion
Net carbs 4.4g 7.39g Mussels
Protein 2.6g 23.8g Mussels
Fats 0.7g 4.48g Mussels
Carbs 5.5g 7.39g Mussels
Calories 32kcal 172kcal Mussels
Sugar 4.4g Mussels
Fiber 1.1g 0g Garden cress
Calcium 81mg 33mg Garden cress
Iron 1.3mg 6.72mg Mussels
Magnesium 38mg 37mg Garden cress
Phosphorus 76mg 285mg Mussels
Potassium 606mg 268mg Garden cress
Sodium 14mg 369mg Garden cress
Zinc 0.23mg 2.67mg Mussels
Copper 0.17mg 0.149mg Garden cress
Manganese 0.553mg 6.8mg Mussels
Selenium 0.9µg 89.6µg Mussels
Vitamin A 6917IU 304IU Garden cress
Vitamin A RAE 346µg 91µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 69mg 13.6mg Garden cress
Vitamin B1 0.08mg 0.3mg Mussels
Vitamin B2 0.26mg 0.42mg Mussels
Vitamin B3 1mg 3mg Mussels
Vitamin B5 0.242mg 0.95mg Mussels
Vitamin B6 0.247mg 0.1mg Garden cress
Folate 80µg 76µg Garden cress
Vitamin B12 0µg 24µg Mussels
Vitamin K 541.9µg Garden cress
Tryptophan 0.267mg Mussels
Threonine 1.025mg Mussels
Isoleucine 1.036mg Mussels
Leucine 1.676mg Mussels
Lysine 1.779mg Mussels
Methionine 0.537mg Mussels
Phenylalanine 0.853mg Mussels
Valine 1.04mg Mussels
Histidine 0.457mg Mussels
Cholesterol 0mg 56mg Garden cress
Saturated Fat 0.023g 0.85g Garden cress
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 0.239g 1.014g Mussels
Polyunsaturated fat 0.228g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Mussels
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
286%
Mussels
Minerals Daily Need Coverage Score
33%
Garden cress
198%
Mussels

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 355mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.827g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.