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  6. Garden cress vs. Pacific saury raw

Garden cress vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between Garden cress and Pacific saury raw

  • Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Vitamin B2, and Manganese, however, Pacific saury raw is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin D.
  • Garden cress covers your daily Vitamin K needs 451% more than Pacific saury raw.
  • Pacific saury raw contains 18 times less Vitamin C than Garden cress. Garden cress contains 69mg of Vitamin C, while Pacific saury raw contains 3.8mg.

Food varieties used in this article are Cress, garden, raw and Fish, pike, northern, raw.

Infographic

Garden cress vs Pacific saury raw 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
7
:
3
Pacific saury raw
Pacific saury raw
Contains more Calcium +42.1%
Contains more Iron +136.4%
Contains more Magnesium +22.6%
Contains more Potassium +134%
Contains less Sodium -64.1%
Contains more Copper +233.3%
Contains more Manganese +130.4%
Contains more Phosphorus +189.5%
Contains more Zinc +191.3%
Contains more Selenium +1300%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +42.1%
Contains more Iron +136.4%
Contains more Magnesium +22.6%
Contains more Potassium +134%
Contains less Sodium -64.1%
Contains more Copper +233.3%
Contains more Manganese +130.4%
Contains more Phosphorus +189.5%
Contains more Zinc +191.3%
Contains more Selenium +1300%

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
8
:
4
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +9781.4%
Contains more Vitamin E +250%
Contains more Vitamin C +1715.8%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B6 +111.1%
Contains more Folate +433.3%
Contains more Vitamin K +541800%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B12 +∞%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +9781.4%
Contains more Vitamin E +250%
Contains more Vitamin C +1715.8%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B6 +111.1%
Contains more Folate +433.3%
Contains more Vitamin K +541800%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +209.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Other +59.3%
Contains more Protein +640.8%
Equal in Fats - 0.69
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
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Other +59.3%
Contains more Protein +640.8%
Equal in Fats - 0.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +52.2%
Contains more Polyunsaturated fat +12.9%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +52.2%
Contains more Polyunsaturated fat +12.9%

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 Pacific saury raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Pacific saury raw Opinion
Net carbs 4.4g 0g Garden cress
Protein 2.6g 19.26g Pacific saury raw
Fats 0.7g 0.69g Garden cress
Carbs 5.5g 0g Garden cress
Calories 32kcal 88kcal Pacific saury raw
Sugar 4.4g 0g Pacific saury raw
Fiber 1.1g 0g Garden cress
Calcium 81mg 57mg Garden cress
Iron 1.3mg 0.55mg Garden cress
Magnesium 38mg 31mg Garden cress
Phosphorus 76mg 220mg Pacific saury raw
Potassium 606mg 259mg Garden cress
Sodium 14mg 39mg Garden cress
Zinc 0.23mg 0.67mg Pacific saury raw
Copper 0.17mg 0.051mg Garden cress
Manganese 0.553mg 0.24mg Garden cress
Selenium 0.9µg 12.6µg Pacific saury raw
Vitamin A 6917IU 70IU Garden cress
Vitamin A RAE 346µg 21µg Garden cress
Vitamin E 0.7mg 0.2mg Garden cress
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 69mg 3.8mg Garden cress
Vitamin B1 0.08mg 0.058mg Garden cress
Vitamin B2 0.26mg 0.063mg Garden cress
Vitamin B3 1mg 2.3mg Pacific saury raw
Vitamin B5 0.242mg 0.75mg Pacific saury raw
Vitamin B6 0.247mg 0.117mg Garden cress
Folate 80µg 15µg Garden cress
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 541.9µg 0.1µg Garden cress
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Garden cress
Saturated Fat 0.023g 0.118g Garden cress
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.239g 0.157g Garden cress
Polyunsaturated fat 0.228g 0.202g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
33%
Garden cress
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.