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  6. Garden cress vs. Sunflower seeds

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

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How are garden cress and sunflower seeds different?

  • Garden cress is higher in vitamin K, vitamin A, and vitamin C; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, and magnesium.
  • Daily need coverage for vitamin K for garden cress is 452% higher.
  • Garden cress contains 138 times more vitamin A than sunflower seeds. While garden cress contains 6917IU of vitamin A, sunflower seeds contain only 50IU.

Cress, garden, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Garden cress vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +755.3%
Contains more IronIron +303.8%
Contains more CopperCopper +958.8%
Contains more ZincZinc +2073.9%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +252.6%
Contains more SeleniumSelenium +5788.9%
~equal in Calcium ~78mg
~equal in Potassium ~645mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +4828.6%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4924.3%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +733.5%
Contains more Vitamin B5Vitamin B5 +366.9%
Contains more Vitamin B6Vitamin B6 +444.5%
Contains more FolateFolate +183.8%
Contains more CholineCholine +182.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Sunflower seeds DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin E 0.7mg 35.17mg 230%
Copper 0.17mg 1.8mg 181%
Polyunsaturated fat 0.228g 23.137g 153%
Vitamin B1 0.08mg 1.48mg 117%
Selenium 0.9µg 53µg 95%
Vitamin B6 0.247mg 1.345mg 84%
Phosphorus 76mg 660mg 83%
Fats 0.7g 51.46g 78%
Vitamin C 69mg 1.4mg 75%
Magnesium 38mg 325mg 68%
Manganese 0.553mg 1.95mg 61%
Iron 1.3mg 5.25mg 49%
Monounsaturated fat 0.239g 18.528g 46%
Vitamin B3 1mg 8.335mg 46%
Zinc 0.23mg 5mg 43%
Vitamin A 346µg 3µg 38%
Folate 80µg 227µg 37%
Protein 2.6g 20.78g 36%
Fiber 1.1g 8.6g 30%
Calories 32kcal 584kcal 28%
Saturated fat 0.023g 4.455g 20%
Vitamin B5 0.242mg 1.13mg 18%
Vitamin B2 0.26mg 0.355mg 7%
Choline 19.5mg 55.1mg 6%
Carbs 5.5g 20g 5%
Potassium 606mg 645mg 1%
Net carbs 4.4g 11.4g N/A
Calcium 81mg 78mg 0%
Sugar 4.4g 2.62g N/A
Sodium 14mg 9mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1790.1%
Contains more ProteinProtein +699.2%
Contains more FatsFats +7251.4%
Contains more CarbsCarbs +263.6%
Contains more OtherOther +68.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +7652.3%
Contains more Poly. FatPolyunsaturated fat +10047.8%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.