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  6. Garden cress vs. Wakame

Garden cress vs. Wakame — In-Depth Nutrition Comparison

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Important differences between garden cress and wakame

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, and potassium; however, wakame has more manganese, folate, magnesium, and copper.
  • Garden cress's daily need coverage for vitamin K is 447% more.
  • Garden cress has 124 times more vitamin B6 than wakame. Garden cress has 0.247mg of vitamin B6, while wakame has 0.002mg.
  • Garden cress is lower in sodium.

The food varieties used in the comparison are Cress, garden, raw and Seaweed, wakame, raw.

Infographic

Garden cress vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1112%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +181.6%
Contains more CalciumCalcium +85.2%
Contains more IronIron +67.7%
Contains more CopperCopper +67.1%
Contains more ZincZinc +65.2%
Contains more ManganeseManganese +153.2%
~equal in Phosphorus ~80mg

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%
Wakame
Wakame
4
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin AVitamin A +1822.2%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B6Vitamin B6 +12250%
Contains more Vitamin KVitamin K +10124.5%
Contains more CholineCholine +40.3%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +188%
Contains more FolateFolate +145%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Wakame DV% diff.
Vitamin K 541.9µg 5.3µg 447%
Vitamin C 69mg 3mg 73%
Manganese 0.553mg 1.4mg 37%
Sodium 14mg 872mg 37%
Vitamin A 346µg 18µg 36%
Folate 80µg 196µg 29%
Vitamin B6 0.247mg 0.002mg 19%
Magnesium 38mg 107mg 16%
Potassium 606mg 50mg 16%
Copper 0.17mg 0.284mg 13%
Iron 1.3mg 2.18mg 11%
Vitamin B5 0.242mg 0.697mg 9%
Calcium 81mg 150mg 7%
Vitamin B3 1mg 1.6mg 4%
Fiber 1.1g 0.5g 2%
Vitamin B2 0.26mg 0.23mg 2%
Vitamin E 0.7mg 1mg 2%
Vitamin B1 0.08mg 0.06mg 2%
Choline 19.5mg 13.9mg 1%
Calories 32kcal 45kcal 1%
Protein 2.6g 3.03g 1%
Phosphorus 76mg 80mg 1%
Zinc 0.23mg 0.38mg 1%
Carbs 5.5g 9.14g 1%
Fats 0.7g 0.64g 0%
Net carbs 4.4g 8.64g N/A
Sugar 4.4g 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.023g 0.13g 0%
Monounsaturated fat 0.239g 0.058g 0%
Polyunsaturated fat 0.228g 0.218g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +11.8%
Contains more ProteinProtein +16.5%
Contains more CarbsCarbs +66.2%
Contains more OtherOther +300%
~equal in Fats ~0.64g

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
Wakame
Wakame
0
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +312.1%
~equal in Polyunsaturated fat ~0.218g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.