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  6. Garden cress vs. Surimi

Garden cress vs. Surimi — In-Depth Nutrition Comparison

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Important differences between garden cress and surimi

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, and vitamin B6; however, surimi has more vitamin B12, selenium, and phosphorus.
  • Garden cress's daily need coverage for vitamin K is 451% more.

The food varieties used in the comparison are Cress, garden, raw and Fish, surimi.

Infographic

Garden cress vs Surimi 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%
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +441.1%
Contains more IronIron +400%
Contains more CopperCopper +431.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +4927.3%
Contains more MagnesiumMagnesium +13.2%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +271.1%
Contains more SeleniumSelenium +3022.2%

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%
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1630%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +1138.1%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more Vitamin B6Vitamin B6 +723.3%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +3900%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.63mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Garden cress Surimi DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 1.6µg 67%
Selenium 0.9µg 28.1µg 49%
Vitamin A 346µg 20µg 36%
Phosphorus 76mg 282mg 29%
Protein 2.6g 15.18g 25%
Manganese 0.553mg 0.011mg 24%
Folate 80µg 2µg 20%
Vitamin B2 0.26mg 0.021mg 18%
Vitamin B6 0.247mg 0.03mg 17%
Copper 0.17mg 0.032mg 15%
Potassium 606mg 112mg 15%
Iron 1.3mg 0.26mg 13%
Cholesterol 0mg 30mg 10%
Calcium 81mg 9mg 7%
Sodium 14mg 143mg 6%
Vitamin B3 1mg 0.22mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Vitamin B5 0.242mg 0.07mg 3%
Calories 32kcal 99kcal 3%
Zinc 0.23mg 0.33mg 1%
Magnesium 38mg 43mg 1%
Saturated fat 0.023g 0.191g 1%
Polyunsaturated fat 0.228g 0.443g 1%
Fats 0.7g 0.9g 0%
Carbs 5.5g 6.85g 0%
Net carbs 4.4g 6.85g N/A
Sugar 4.4g 0g N/A
Vitamin E 0.7mg 0.63mg 0%
Monounsaturated fat 0.239g 0.149g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +17.1%
Contains more OtherOther +146.6%
Contains more ProteinProtein +483.8%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +24.5%

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +60.4%
Contains more Poly. FatPolyunsaturated fat +94.3%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.