Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Walnut

Garden cress vs. Walnut — In-Depth Nutrition Comparison

Compare

How are Garden cress and Walnut different?

  • Garden cress is richer in Vitamin K, Vitamin C, and Vitamin A RAE, while Walnut is higher in Copper, Manganese, Phosphorus, Magnesium, Zinc, and Fiber.
  • Garden cress covers your daily need of Vitamin K 449% more than Walnut.
  • Garden cress contains 346 times more Vitamin A RAE than Walnut. Garden cress contains 346µg of Vitamin A RAE, while Walnut contains 1µg.
  • Garden cress is lower in Saturated Fat.

Cress, garden, raw and Nuts, walnuts, english types were used in this article.

Infographic

Garden cress vs Walnut 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
1
:
9
Walnut
Walnut
Contains more Potassium +37.4%
Contains more Calcium +21%
Contains more Iron +123.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +355.3%
Contains less Sodium -85.7%
Contains more Zinc +1243.5%
Contains more Copper +832.9%
Contains more Manganese +517.4%
Contains more Selenium +444.4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Potassium +37.4%
Contains more Calcium +21%
Contains more Iron +123.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +355.3%
Contains less Sodium -85.7%
Contains more Zinc +1243.5%
Contains more Copper +832.9%
Contains more Manganese +517.4%
Contains more Selenium +444.4%

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
4
:
5
Walnut
Walnut
Contains more Vitamin A +34485%
Contains more Vitamin C +5207.7%
Contains more Vitamin B2 +73.3%
Contains more Vitamin K +19970.4%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +117.4%
Contains more Folate +22.5%
Equal in Vitamin E - 0.7
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +34485%
Contains more Vitamin C +5207.7%
Contains more Vitamin B2 +73.3%
Contains more Vitamin K +19970.4%
Contains more Vitamin B1 +326.3%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +117.4%
Contains more Folate +22.5%
Equal in Vitamin E - 0.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Walnut
Walnut
Contains more Water +2096.6%
Contains more Protein +485.8%
Contains more Fats +9215.7%
Contains more Carbs +149.3%
Equal in Other - 1.78
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +2096.6%
Contains more Protein +485.8%
Contains more Fats +9215.7%
Contains more Carbs +149.3%
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Walnut
Walnut
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +3637.7%
Contains more Polyunsaturated fat +20590.4%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +3637.7%
Contains more Polyunsaturated fat +20590.4%

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

All nutrients comparison - raw data values

Nutrient Garden cress Walnut Opinion
Net carbs 4.4g 7.01g Walnut
Protein 2.6g 15.23g Walnut
Fats 0.7g 65.21g Walnut
Carbs 5.5g 13.71g Walnut
Calories 32kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 4.4g 2.61g Walnut
Fiber 1.1g 6.7g Walnut
Calcium 81mg 98mg Walnut
Iron 1.3mg 2.91mg Walnut
Magnesium 38mg 158mg Walnut
Phosphorus 76mg 346mg Walnut
Potassium 606mg 441mg Garden cress
Sodium 14mg 2mg Walnut
Zinc 0.23mg 3.09mg Walnut
Copper 0.17mg 1.586mg Walnut
Manganese 0.553mg 3.414mg Walnut
Selenium 0.9µg 4.9µg Walnut
Vitamin A 6917IU 20IU Garden cress
Vitamin A RAE 346µg 1µg Garden cress
Vitamin E 0.7mg 0.7mg
Vitamin C 69mg 1.3mg Garden cress
Vitamin B1 0.08mg 0.341mg Walnut
Vitamin B2 0.26mg 0.15mg Garden cress
Vitamin B3 1mg 1.125mg Walnut
Vitamin B5 0.242mg 0.57mg Walnut
Vitamin B6 0.247mg 0.537mg Walnut
Folate 80µg 98µg Walnut
Vitamin K 541.9µg 2.7µg Garden cress
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 0.023g 6.126g Garden cress
Monounsaturated Fat 0.239g 8.933g Walnut
Polyunsaturated fat 0.228g 47.174g Walnut

Which food is preferable for your diet?

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

People also compare

Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander
Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut

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
33%
Walnut
Minerals Daily Need Coverage Score
33%
Garden cress
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 6.103g)
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 - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.