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  6. Garden cress vs. Brazil nut

Garden cress vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between garden cress and brazil nut

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin B1, and zinc.
  • Brazil nut's daily need coverage for selenium is 3484% higher.
  • The amount of saturated fat in garden cress is lower.

The food types used in this comparison are Cress, garden, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Garden cress vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +889.5%
Contains more CalciumCalcium +97.5%
Contains more IronIron +86.9%
Contains more CopperCopper +925.3%
Contains more ZincZinc +1665.2%
Contains more PhosphorusPhosphorus +853.9%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +121.2%
Contains more SeleniumSelenium +212900%
~equal in Potassium ~659mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +9757.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +642.9%
Contains more Vitamin B3Vitamin B3 +239%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +263.6%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B1Vitamin B1 +671.3%
Contains more CholineCholine +47.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Brazil nut DV% diff.
Selenium 0.9µg 1917µg 3484%
Vitamin K 541.9µg 0µg 452%
Copper 0.17mg 1.743mg 175%
Polyunsaturated fat 0.228g 24.399g 161%
Fats 0.7g 67.1g 102%
Phosphorus 76mg 725mg 93%
Magnesium 38mg 376mg 80%
Vitamin C 69mg 0.7mg 76%
Saturated fat 0.023g 16.134g 73%
Monounsaturated fat 0.239g 23.879g 59%
Vitamin B1 0.08mg 0.617mg 45%
Vitamin A 346µg 0µg 38%
Zinc 0.23mg 4.06mg 35%
Vitamin E 0.7mg 5.65mg 33%
Calories 32kcal 659kcal 31%
Manganese 0.553mg 1.223mg 29%
Fiber 1.1g 7.5g 26%
Protein 2.6g 14.32g 23%
Vitamin B2 0.26mg 0.035mg 17%
Folate 80µg 22µg 15%
Iron 1.3mg 2.43mg 14%
Vitamin B6 0.247mg 0.101mg 11%
Calcium 81mg 160mg 8%
Vitamin B3 1mg 0.295mg 4%
Potassium 606mg 659mg 2%
Choline 19.5mg 28.8mg 2%
Carbs 5.5g 11.74g 2%
Vitamin B5 0.242mg 0.184mg 1%
Net carbs 4.4g 4.24g N/A
Sugar 4.4g 2.33g N/A
Starch 0.25g 0%
Sodium 14mg 3mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2514%
Contains more ProteinProtein +450.8%
Contains more FatsFats +9485.7%
Contains more CarbsCarbs +113.5%
Contains more OtherOther +90%

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% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +9891.2%
Contains more Poly. FatPolyunsaturated fat +10601.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.