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.

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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.

Mixed nuts

Garden cress

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.

Mixed nuts

Garden cress

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

All nutrients comparison - raw data values

Nutrient			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