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  6. Garden cress vs. Sesame

Garden cress vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between garden cress and sesame?

  • Garden cress is richer in vitamin K, vitamin A, and vitamin C, yet sesame is richer in copper, iron, calcium, manganese, phosphorus, magnesium, and zinc.
  • Garden cress's daily need coverage for vitamin K is 452% higher.

We used Cress, garden, raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Garden cress vs Sesame 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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +29.5%
Contains more MagnesiumMagnesium +823.7%
Contains more CalciumCalcium +1103.7%
Contains more IronIron +1019.2%
Contains more CopperCopper +2301.2%
Contains more ZincZinc +3269.6%
Contains more PhosphorusPhosphorus +727.6%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +344.8%
Contains more SeleniumSelenium +3722.2%

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%
Sesame
Sesame
5
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B5Vitamin B5 +384%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +888.8%
Contains more Vitamin B3Vitamin B3 +351.5%
Contains more Vitamin B6Vitamin B6 +219.8%
Contains more FolateFolate +21.3%
Contains more CholineCholine +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Sesame DV% diff.
Vitamin K 541.9µg 0µg 452%
Copper 0.17mg 4.082mg 435%
Iron 1.3mg 14.55mg 166%
Polyunsaturated fat 0.228g 21.773g 144%
Calcium 81mg 975mg 89%
Manganese 0.553mg 2.46mg 83%
Phosphorus 76mg 629mg 79%
Vitamin C 69mg 0mg 77%
Magnesium 38mg 351mg 75%
Fats 0.7g 49.67g 75%
Zinc 0.23mg 7.75mg 68%
Selenium 0.9µg 34.4µg 61%
Vitamin B1 0.08mg 0.791mg 59%
Monounsaturated fat 0.239g 18.759g 46%
Fiber 1.1g 11.8g 43%
Vitamin B6 0.247mg 0.79mg 42%
Vitamin A 346µg 0µg 38%
Saturated fat 0.023g 6.957g 32%
Protein 2.6g 17.73g 30%
Calories 32kcal 573kcal 27%
Vitamin B3 1mg 4.515mg 22%
Carbs 5.5g 23.45g 6%
Potassium 606mg 468mg 4%
Vitamin B5 0.242mg 0.05mg 4%
Folate 80µg 97µg 4%
Vitamin E 0.7mg 0.25mg 3%
Vitamin B2 0.26mg 0.247mg 1%
Choline 19.5mg 25.6mg 1%
Net carbs 4.4g 11.65g N/A
Sugar 4.4g 0.3g N/A
Sodium 14mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1806.2%
Contains more ProteinProtein +581.9%
Contains more FatsFats +6995.7%
Contains more CarbsCarbs +326.4%
Contains more OtherOther +147.8%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +7749%
Contains more Poly. FatPolyunsaturated fat +9449.6%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.