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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 A, vitamin C, 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 99 times less vitamin A than garden cress. Garden cress contains 6917IU of vitamin A, while pacific saury raw contains 70IU.

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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +134%
Contains more IronIron +136.4%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -64.1%
Contains more ManganeseManganese +130.4%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +189.5%
Contains more SeleniumSelenium +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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +1715.8%
Contains more Vitamin AVitamin A +1547.6%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +209.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +233.3%

All nutrients comparison - raw data values

Nutrient Garden cress Pacific saury raw DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin B12 0µg 2µg 83%
Vitamin C 69mg 3.8mg 72%
Vitamin A 346µg 21µg 36%
Protein 2.6g 19.26g 33%
Selenium 0.9µg 12.6µg 21%
Phosphorus 76mg 220mg 21%
Folate 80µg 15µg 16%
Vitamin B2 0.26mg 0.063mg 15%
Manganese 0.553mg 0.24mg 14%
Copper 0.17mg 0.051mg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.242mg 0.75mg 10%
Vitamin B6 0.247mg 0.117mg 10%
Potassium 606mg 259mg 10%
Iron 1.3mg 0.55mg 9%
Vitamin B3 1mg 2.3mg 8%
Choline 19.5mg 65mg 8%
Zinc 0.23mg 0.67mg 4%
Fiber 1.1g 0g 4%
Vitamin E 0.7mg 0.2mg 3%
Calories 32kcal 88kcal 3%
Vitamin B1 0.08mg 0.058mg 2%
Calcium 81mg 57mg 2%
Magnesium 38mg 31mg 2%
Carbs 5.5g 0g 2%
Sodium 14mg 39mg 1%
Fats 0.7g 0.69g 0%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Saturated fat 0.023g 0.118g 0%
Monounsaturated fat 0.239g 0.157g 0%
Polyunsaturated fat 0.228g 0.202g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%
Contains more OtherOther +59.3%
Contains more ProteinProtein +640.8%
~equal in Fats ~0.69g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +52.2%
Contains more Poly. FatPolyunsaturated fat +12.9%

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.