Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garden cress vs. Swordfish — In-Depth Nutrition Comparison

Compare

The main differences between garden cress and swordfish

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin K for garden cress is 451% higher.

Food types used in this article are Cress, garden, raw and Fish, swordfish, cooked, dry heat.

Infographic

Garden cress vs Swordfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +188.9%
Contains more CopperCopper +269.6%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +4153.8%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +7511.1%
~equal in Magnesium ~35mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +704.7%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +3900%
Contains more Vitamin EVitamin E +244.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +825.4%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +149%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +297.4%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31%
Contains more OtherOther +400%
Contains more ProteinProtein +801.9%
Contains more FatsFats +1032.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +1382.8%
Contains more Poly. FatPolyunsaturated fat +500%

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 Swordfish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Swordfish DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Selenium 0.9µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1mg 9.254mg 52%
Protein 2.6g 23.45g 42%
Vitamin A 346µg 43µg 34%
Phosphorus 76mg 304mg 33%
Vitamin B6 0.247mg 0.615mg 28%
Cholesterol 0mg 78mg 26%
Manganese 0.553mg 0.013mg 23%
Folate 80µg 2µg 20%
Vitamin B2 0.26mg 0.063mg 15%
Copper 0.17mg 0.046mg 14%
Iron 1.3mg 0.45mg 11%
Choline 19.5mg 77.5mg 11%
Vitamin E 0.7mg 2.41mg 11%
Fats 0.7g 7.93g 11%
Saturated fat 0.023g 1.911g 9%
Calcium 81mg 6mg 8%
Monounsaturated fat 0.239g 3.544g 8%
Polyunsaturated fat 0.228g 1.368g 8%
Calories 32kcal 172kcal 7%
Zinc 0.23mg 0.78mg 5%
Vitamin B5 0.242mg 0.417mg 4%
Sodium 14mg 97mg 4%
Fiber 1.1g 0g 4%
Potassium 606mg 499mg 3%
Carbs 5.5g 0g 2%
Vitamin B1 0.08mg 0.089mg 1%
Magnesium 38mg 35mg 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

People also compare

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
150%
Garden cress
72%
Swordfish
Minerals Daily Need Coverage Score
33%
Garden cress
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 1.888g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.