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  6. Mackerel vs. Garden cress

Mackerel vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between mackerel and garden cress

  • Mackerel has more vitamin B12, selenium, vitamin B3, and phosphorus; however, garden cress is richer in vitamin A, vitamin C, manganese, and folate.
  • Mackerel covers your daily vitamin B12 needs 792% more than garden cress.

Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Cress, garden, raw.

Infographic

Mackerel vs Garden cress 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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%
Contains more MagnesiumMagnesium +155.3%
Contains more IronIron +20.8%
Contains more ZincZinc +308.7%
Contains more PhosphorusPhosphorus +265.8%
Contains more SeleniumSelenium +5633.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +51.1%
Contains more CopperCopper +80.9%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +2665%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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%
Contains more Vitamin B1Vitamin B1 +98.8%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +585%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +540.7%
Contains more FolateFolate +3900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Garden cress DV% diff.
Vitamin B12 19µg 0µg 792%
Vitamin K 541.9µg 452%
Selenium 51.6µg 0.9µg 92%
Vitamin C 0.4mg 69mg 76%
Protein 23.85g 2.6g 43%
Vitamin B3 6.85mg 1mg 37%
Vitamin A 54µg 346µg 32%
Phosphorus 278mg 76mg 29%
Polyunsaturated fat 4.3g 0.228g 27%
Fats 17.81g 0.7g 26%
Cholesterol 75mg 0mg 25%
Manganese 0.02mg 0.553mg 23%
Folate 2µg 80µg 20%
Saturated fat 4.176g 0.023g 19%
Monounsaturated fat 7.006g 0.239g 17%
Vitamin B6 0.46mg 0.247mg 16%
Vitamin B5 0.99mg 0.242mg 15%
Magnesium 97mg 38mg 14%
Calories 262kcal 32kcal 12%
Vitamin B2 0.412mg 0.26mg 12%
Copper 0.094mg 0.17mg 8%
Vitamin B1 0.159mg 0.08mg 7%
Calcium 15mg 81mg 7%
Zinc 0.94mg 0.23mg 6%
Potassium 401mg 606mg 6%
Vitamin E 0.7mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Sodium 83mg 14mg 3%
Iron 1.57mg 1.3mg 3%
Carbs 0g 5.5g 2%
Net carbs 0g 4.4g N/A
Sugar 4.4g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +817.3%
Contains more FatsFats +2444.3%
Contains more OtherOther +181.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +67.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +2831.4%
Contains more Poly. FatPolyunsaturated fat +1786%
Contains less Sat. FatSaturated fat -99.4%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.