Garden cress vs. Macadamia — In-Depth Nutrition Comparison
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The main differences between garden cress and macadamia
- Garden cress has more vitamin A, vitamin C, and folate; however, macadamia has more manganese, vitamin B1, copper, fiber, iron, and magnesium.
- Daily need coverage for manganese for macadamia is 156% higher.
- Garden cress is lower in saturated fat.
Food types used in this article are Cress, garden, raw and Nuts, macadamia nuts, raw.
Infographic
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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.
| Contains more PotassiumPotassium | +64.7% |
| Contains more MagnesiumMagnesium | +242.1% |
| Contains more IronIron | +183.8% |
| Contains more CopperCopper | +344.7% |
| Contains more ZincZinc | +465.2% |
| Contains more PhosphorusPhosphorus | +147.4% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +647% |
| Contains more SeleniumSelenium | +300% |
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.
| Contains more Vitamin CVitamin C | +5650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B2Vitamin B2 | +60.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +627.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1393.8% |
| Contains more Vitamin B3Vitamin B3 | +147.3% |
| Contains more Vitamin B5Vitamin B5 | +213.2% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Manganese | 0.553mg | 4.131mg | 156% |
| Monounsaturated fat | 0.239g | 58.877g | 147% |
| Fats | 0.7g | 75.77g | 115% |
| Vitamin B1 | 0.08mg | 1.195mg | 93% |
| Vitamin C | 69mg | 1.2mg | 75% |
| Copper | 0.17mg | 0.756mg | 65% |
| Saturated fat | 0.023g | 12.061g | 55% |
| Vitamin A | 346µg | 0µg | 38% |
| Calories | 32kcal | 718kcal | 34% |
| Fiber | 1.1g | 8.6g | 30% |
| Iron | 1.3mg | 3.69mg | 30% |
| Magnesium | 38mg | 130mg | 22% |
| Folate | 80µg | 11µg | 17% |
| Phosphorus | 76mg | 188mg | 16% |
| Protein | 2.6g | 7.91g | 11% |
| Zinc | 0.23mg | 1.3mg | 10% |
| Vitamin B5 | 0.242mg | 0.758mg | 10% |
| Vitamin B3 | 1mg | 2.473mg | 9% |
| Polyunsaturated fat | 0.228g | 1.502g | 8% |
| Vitamin B2 | 0.26mg | 0.162mg | 8% |
| Potassium | 606mg | 368mg | 7% |
| Selenium | 0.9µg | 3.6µg | 5% |
| Choline | 19.5mg | 4% | |
| Carbs | 5.5g | 13.82g | 3% |
| Vitamin B6 | 0.247mg | 0.275mg | 2% |
| Vitamin E | 0.7mg | 0.54mg | 1% |
| Net carbs | 4.4g | 5.22g | N/A |
| Calcium | 81mg | 85mg | 0% |
| Sugar | 4.4g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 14mg | 5mg | 0% |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more WaterWater | +6473.5% |
| Contains more OtherOther | +57.9% |
| Contains more ProteinProtein | +204.2% |
| Contains more FatsFats | +10724.3% |
| Contains more CarbsCarbs | +151.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +24534.7% |
| Contains more Poly. FatPolyunsaturated fat | +558.8% |
