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Mixed nuts vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and garden cress

  • Mixed nuts have more copper, manganese, selenium, phosphorus, vitamin E, and magnesium; however, garden cress is richer in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily vitamin K needs 447% more than mixed nuts.
  • Garden cress has 379 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while garden cress has 0.023g.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cress, garden, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +502.6%
Contains more CalciumCalcium +44.4%
Contains more IronIron +100.8%
Contains more CopperCopper +433.5%
Contains more ZincZinc +1360.9%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +268.9%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~606mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +1017.1%
Contains more Vitamin B1Vitamin B1 +136.3%
Contains more Vitamin B3Vitamin B3 +670.9%
Contains more Vitamin B5Vitamin B5 +371.1%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more CholineCholine +166.7%
Contains more Vitamin CVitamin C +13700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin KVitamin K +9407%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +670.8%
Contains more FatsFats +7607.1%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +60%
Contains more WaterWater +4198.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +11819.7%
Contains more Poly. FatPolyunsaturated fat +6308.8%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Garden cress
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 Mixed nuts Garden cress DV% diff.
Vitamin K 5.7µg 541.9µg 447%
Polyunsaturated fat 14.612g 0.228g 96%
Fats 53.95g 0.7g 82%
Copper 0.907mg 0.17mg 82%
Vitamin C 0.5mg 69mg 76%
Monounsaturated fat 28.488g 0.239g 71%
Manganese 2.04mg 0.553mg 65%
Selenium 33.9µg 0.9µg 60%
Phosphorus 456mg 76mg 54%
Vitamin E 7.82mg 0.7mg 47%
Magnesium 229mg 38mg 45%
Vitamin B3 7.709mg 1mg 42%
Saturated fat 8.711g 0.023g 39%
Vitamin A 0µg 346µg 38%
Protein 20.04g 2.6g 35%
Calories 607kcal 32kcal 29%
Zinc 3.36mg 0.23mg 28%
Fiber 7g 1.1g 24%
Vitamin B5 1.14mg 0.242mg 18%
Iron 2.61mg 1.3mg 16%
Vitamin B1 0.189mg 0.08mg 9%
Vitamin B6 0.352mg 0.247mg 8%
Choline 52mg 19.5mg 6%
Carbs 21.05g 5.5g 5%
Vitamin B2 0.196mg 0.26mg 5%
Calcium 117mg 81mg 4%
Starch 4.2g 2%
Potassium 632mg 606mg 1%
Folate 83µg 80µg 1%
Net carbs 14.05g 4.4g N/A
Sugar 4.15g 4.4g N/A
Sodium 5mg 14mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

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

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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
50%
Mixed nuts
150%
Garden cress
Minerals Daily Need Coverage Score
139%
Mixed nuts
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 8.688g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 24)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.