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  6. Garden cress vs. Nori

Garden cress vs. Nori — In-Depth Nutrition Comparison

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How are garden cress and nori different?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, magnesium, and potassium; however, nori is richer in manganese, folate, vitamin B2, copper, and zinc.
  • Daily need coverage for vitamin K for garden cress is 448% higher.
  • Garden cress contains 19 times more magnesium than nori. While garden cress contains 38mg of magnesium, nori contains only 2mg.

Cress, garden, raw and Seaweed, laver, raw are the varieties used in this article.

Infographic

Garden cress vs Nori 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%
Nori
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +15.7%
Contains more PotassiumPotassium +70.2%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +38.5%
Contains more CopperCopper +55.3%
Contains more ZincZinc +356.5%
Contains more ManganeseManganese +78.7%

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%
Nori
Nori
6
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin CVitamin C +76.9%
Contains more Vitamin AVitamin A +33.1%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more Vitamin KVitamin K +13447.5%
Contains more CholineCholine +87.5%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +71.5%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more FolateFolate +82.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Nori DV% diff.
Vitamin K 541.9µg 4µg 448%
Vitamin C 69mg 39mg 33%
Manganese 0.553mg 0.988mg 19%
Folate 80µg 146µg 17%
Vitamin B2 0.26mg 0.446mg 14%
Copper 0.17mg 0.264mg 10%
Vitamin A 346µg 260µg 10%
Magnesium 38mg 2mg 9%
Zinc 0.23mg 1.05mg 7%
Vitamin B6 0.247mg 0.159mg 7%
Potassium 606mg 356mg 7%
Iron 1.3mg 1.8mg 6%
Protein 2.6g 5.81g 6%
Vitamin B5 0.242mg 0.521mg 6%
Fiber 1.1g 0.3g 3%
Phosphorus 76mg 58mg 3%
Vitamin B3 1mg 1.47mg 3%
Choline 19.5mg 10.4mg 2%
Vitamin E 0.7mg 1mg 2%
Vitamin B1 0.08mg 0.098mg 2%
Sodium 14mg 48mg 1%
Calcium 81mg 70mg 1%
Monounsaturated fat 0.239g 0.025g 1%
Polyunsaturated fat 0.228g 0.11g 1%
Fats 0.7g 0.28g 1%
Calories 32kcal 35kcal 0%
Carbs 5.5g 5.11g 0%
Net carbs 4.4g 4.81g N/A
Sugar 4.4g 0.49g N/A
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.023g 0.061g 0%
Tryptophan 0.043mg 0%
Threonine 0.232mg 0%
Isoleucine 0.259mg 0%
Leucine 0.501mg 0%
Lysine 0.222mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.273mg 0%
Valine 0.402mg 0%
Histidine 0.14mg 0%
Omega-3 - EPA 0g 0.08g 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
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +150%
Contains more ProteinProtein +123.5%
Contains more OtherOther +109.4%
~equal in Carbs ~5.11g
~equal in Water ~85.03g

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
Nori
Nori
0
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +856%
Contains more Poly. FatPolyunsaturated fat +107.3%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.