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  6. Margarine vs. Garden cress

Margarine vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between margarine and garden cress

  • Margarine has more vitamin E; however, garden cress is richer in vitamin K, vitamin C, vitamin A, folate, copper, vitamin B6, potassium, and vitamin B2.
  • Garden cress covers your daily vitamin K needs 374% more than margarine.
  • Garden cress has 660 times less saturated fat than margarine. Margarine has 15.189g of saturated fat, while garden cress has 0.023g.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Cress, garden, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +3266.7%
Contains more IronIron +2066.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1420%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 AVitamin A +136.7%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +34400%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +602.7%
Contains more Vitamin B3Vitamin B3 +4247.8%
Contains more Vitamin B6Vitamin B6 +2644.4%
Contains more Vitamin KVitamin K +482.7%
Contains more FolateFolate +7900%
Contains more CholineCholine +57.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Garden cress DV% diff.
Vitamin K 93µg 541.9µg 374%
Polyunsaturated fat 24.302g 0.228g 160%
Fats 80.71g 0.7g 123%
Monounsaturated fat 38.877g 0.239g 97%
Vitamin C 0.2mg 69mg 76%
Saturated fat 15.189g 0.023g 69%
Vitamin E 9mg 0.7mg 55%
Vitamin A 819µg 346µg 53%
Calories 717kcal 32kcal 34%
Manganese 0.553mg 24%
Folate 1µg 80µg 20%
Copper 0mg 0.17mg 19%
Vitamin B6 0.009mg 0.247mg 18%
Vitamin B2 0.037mg 0.26mg 17%
Potassium 18mg 606mg 17%
Iron 0.06mg 1.3mg 16%
Phosphorus 5mg 76mg 10%
Magnesium 3mg 38mg 8%
Calcium 3mg 81mg 8%
Vitamin B3 0.023mg 1mg 6%
Vitamin B1 0.01mg 0.08mg 6%
Vitamin B5 0.242mg 5%
Protein 0.16g 2.6g 5%
Vitamin B12 0.1µg 0µg 4%
Fiber 0g 1.1g 4%
Selenium 0µg 0.9µg 2%
Zinc 0mg 0.23mg 2%
Carbs 0.7g 5.5g 2%
Sodium 2mg 14mg 1%
Choline 12.4mg 19.5mg 1%
Net carbs 0.7g 4.4g N/A
Sugar 0g 4.4g N/A
Trans fat 14.89g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +11430%
Contains more ProteinProtein +1525%
Contains more CarbsCarbs +685.7%
Contains more WaterWater +441.2%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +16166.5%
Contains more Poly. FatPolyunsaturated fat +10558.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.