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  6. Sardines vs. Garden cress

Sardines vs. Garden cress — In-Depth Nutrition Comparison

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Differences between sardines and garden cress

  • Sardines have more vitamin B12, selenium, phosphorus, vitamin D, calcium, and vitamin B3, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 449% higher.
  • The amount of cholesterol in garden cress is lower.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cress, garden, raw.

Infographic

Sardines vs Garden cress infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +371.6%
Contains more IronIron +124.6%
Contains more ZincZinc +469.6%
Contains more PhosphorusPhosphorus +544.7%
Contains more SeleniumSelenium +5755.6%
Contains more PotassiumPotassium +52.6%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +412%
~equal in Magnesium ~38mg
~equal in Copper ~0.17mg

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 EVitamin E +191.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +981.3%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin KVitamin K +20742.3%
Contains more FolateFolate +700%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Sardines Garden cress DV% diff.
Vitamin K 2.6µg 541.9µg 449%
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.9µg 94%
Vitamin C 0mg 69mg 77%
Phosphorus 490mg 76mg 59%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.6g 44%
Vitamin A 32µg 346µg 35%
Polyunsaturated fat 5.148g 0.228g 33%
Calcium 382mg 81mg 30%
Vitamin B3 5.245mg 1mg 27%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Iron 2.92mg 1.3mg 20%
Manganese 0.108mg 0.553mg 19%
Folate 10µg 80µg 18%
Fats 11.45g 0.7g 17%
Sodium 307mg 14mg 13%
Zinc 1.31mg 0.23mg 10%
Choline 75mg 19.5mg 10%
Calories 208kcal 32kcal 9%
Monounsaturated fat 3.869g 0.239g 9%
Vitamin E 2.04mg 0.7mg 9%
Vitamin B5 0.642mg 0.242mg 8%
Saturated fat 1.528g 0.023g 7%
Vitamin B6 0.167mg 0.247mg 6%
Potassium 397mg 606mg 6%
Fiber 0g 1.1g 4%
Vitamin B2 0.227mg 0.26mg 3%
Copper 0.186mg 0.17mg 2%
Carbs 0g 5.5g 2%
Net carbs 0g 4.4g N/A
Magnesium 39mg 38mg 0%
Sugar 0g 4.4g N/A
Vitamin B1 0.08mg 0.08mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +846.9%
Contains more FatsFats +1535.7%
Contains more OtherOther +140%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +1518.8%
Contains more Poly. FatPolyunsaturated fat +2157.9%
Contains less Sat. FatSaturated fat -98.5%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.