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  6. Garden cress vs. Sunflower oil

Garden cress vs. Sunflower oil — In-Depth Nutrition Comparison

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How are Garden cress and Sunflower oil different?

  • Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Manganese, Folate, Vitamin B2, Vitamin B6, and Copper, while Sunflower oil is higher in Vitamin E .
  • Garden cress covers your daily need of Vitamin K 447% more than Sunflower oil.
  • Garden cress is lower in Saturated Fat.

Cress, garden, raw and Oil, sunflower, linoleic, (partially hydrogenated) types were used in this article.

Infographic

Garden cress vs Sunflower oil 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
9
:
1
Sunflower oil
Sunflower oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
1
Sunflower oil
Sunflower oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +9935.2%
Contains more Vitamin E +5768.6%
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%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +9935.2%
Contains more Vitamin E +5768.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Sunflower oil
Sunflower oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%
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
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Sunflower oil
Sunflower oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +19230.5%
Contains more Polyunsaturated fat +15864.9%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +19230.5%
Contains more Polyunsaturated fat +15864.9%

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 Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Sunflower oil Opinion
Net carbs 4.4g 0g Garden cress
Protein 2.6g 0g Garden cress
Fats 0.7g 100g Sunflower oil
Carbs 5.5g 0g Garden cress
Calories 32kcal 884kcal Sunflower oil
Sugar 4.4g 0g Sunflower oil
Fiber 1.1g 0g Garden cress
Calcium 81mg 0mg Garden cress
Iron 1.3mg 0mg Garden cress
Magnesium 38mg 0mg Garden cress
Phosphorus 76mg 0mg Garden cress
Potassium 606mg 0mg Garden cress
Sodium 14mg 0mg Sunflower oil
Zinc 0.23mg 0mg Garden cress
Copper 0.17mg 0mg Garden cress
Manganese 0.553mg 0mg Garden cress
Selenium 0.9µg 0µg Garden cress
Vitamin A 6917IU 0IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 41.08mg Sunflower oil
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0mg Garden cress
Vitamin B2 0.26mg 0mg Garden cress
Vitamin B3 1mg 0mg Garden cress
Vitamin B5 0.242mg 0mg Garden cress
Vitamin B6 0.247mg 0mg Garden cress
Folate 80µg 0µg Garden cress
Vitamin K 541.9µg 5.4µg Garden cress
Saturated Fat 0.023g 13g Garden cress
Monounsaturated Fat 0.239g 46.2g Sunflower oil
Polyunsaturated fat 0.228g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Sunflower oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
70%
Sunflower oil
Minerals Daily Need Coverage Score
33%
Garden cress
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 12.977g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.