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  6. Garden cress vs. Flax seeds

Garden cress vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between garden cress and flax seeds

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while flax seeds have more vitamin B1, copper, fiber, magnesium, manganese, phosphorus, and iron.
  • Garden cress covers your daily need for vitamin K, 448% more than flax seeds.

These are the specific foods used in this comparison Cress, garden, raw and Seeds, flaxseed.

Infographic

Garden cress vs Flax seeds 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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +931.6%
Contains more CalciumCalcium +214.8%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +340.8%
Contains more CopperCopper +617.6%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +744.7%
Contains more ManganeseManganese +348.8%
Contains more SeleniumSelenium +2722.2%

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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125.8%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin KVitamin K +12502.3%
Contains more Vitamin B1Vitamin B1 +1955%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +307%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more CholineCholine +303.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Garden cress Flax seeds DV% diff.
Vitamin K 541.9µg 4.3µg 448%
Polyunsaturated fat 0.228g 28.73g 190%
Vitamin B1 0.08mg 1.644mg 130%
Copper 0.17mg 1.22mg 117%
Fiber 1.1g 27.3g 105%
Magnesium 38mg 392mg 84%
Manganese 0.553mg 2.482mg 84%
Phosphorus 76mg 642mg 81%
Vitamin C 69mg 0.6mg 76%
Fats 0.7g 42.16g 64%
Iron 1.3mg 5.73mg 55%
Selenium 0.9µg 25.4µg 45%
Vitamin A 346µg 0µg 38%
Zinc 0.23mg 4.34mg 37%
Protein 2.6g 18.29g 31%
Calories 32kcal 534kcal 25%
Monounsaturated fat 0.239g 7.527g 18%
Saturated fat 0.023g 3.663g 17%
Calcium 81mg 255mg 17%
Vitamin B6 0.247mg 0.473mg 17%
Vitamin B5 0.242mg 0.985mg 15%
Vitamin B3 1mg 3.08mg 13%
Choline 19.5mg 78.7mg 11%
Vitamin B2 0.26mg 0.161mg 8%
Carbs 5.5g 28.88g 8%
Potassium 606mg 813mg 6%
Vitamin E 0.7mg 0.31mg 3%
Folate 80µg 87µg 2%
Sodium 14mg 30mg 1%
Net carbs 4.4g 1.58g N/A
Sugar 4.4g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1184.5%
Contains more ProteinProtein +603.5%
Contains more FatsFats +5922.9%
Contains more CarbsCarbs +425.1%
Contains more OtherOther +106.1%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +3049.4%
Contains more Poly. FatPolyunsaturated fat +12500.9%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.