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  6. Mussels vs. Garden cress

Mussels vs. Garden cress — In-Depth Nutrition Comparison

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How are mussels and garden cress different?

  • Mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B1, while garden cress is higher in vitamin A and vitamin C.
  • Mussels covers your daily need for vitamin B12, 1000% more than garden cress.

Mollusks, mussel, blue, cooked, moist heat and Cress, garden, raw types were used in this article.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 IronIron +416.9%
Contains more ZincZinc +1060.9%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +1129.7%
Contains more SeleniumSelenium +9855.6%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +126.1%
Contains more CopperCopper +14.1%
Contains less SodiumSodium -96.2%
~equal in Magnesium ~38mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 +275%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +292.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +407.4%
Contains more Vitamin AVitamin A +280.2%
Contains more Vitamin B6Vitamin B6 +147%
~equal in Vitamin D ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Mussels Garden cress DV% diff.
Vitamin B12 24µg 0µg 1000%
Vitamin K 541.9µg 452%
Manganese 6.8mg 0.553mg 272%
Selenium 89.6µg 0.9µg 161%
Iron 6.72mg 1.3mg 68%
Vitamin C 13.6mg 69mg 62%
Protein 23.8g 2.6g 42%
Phosphorus 285mg 76mg 30%
Vitamin A 91µg 346µg 28%
Zinc 2.67mg 0.23mg 22%
Cholesterol 56mg 0mg 19%
Vitamin B1 0.3mg 0.08mg 18%
Sodium 369mg 14mg 15%
Vitamin B5 0.95mg 0.242mg 14%
Vitamin B3 3mg 1mg 13%
Vitamin B2 0.42mg 0.26mg 12%
Vitamin B6 0.1mg 0.247mg 11%
Potassium 268mg 606mg 10%
Polyunsaturated fat 1.212g 0.228g 7%
Calories 172kcal 32kcal 7%
Fats 4.48g 0.7g 6%
Calcium 33mg 81mg 5%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Fiber 0g 1.1g 4%
Saturated fat 0.85g 0.023g 4%
Monounsaturated fat 1.014g 0.239g 2%
Copper 0.149mg 0.17mg 2%
Carbs 7.39g 5.5g 1%
Folate 76µg 80µg 1%
Net carbs 7.39g 4.4g N/A
Magnesium 37mg 38mg 0%
Sugar 4.4g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +815.4%
Contains more FatsFats +540%
Contains more CarbsCarbs +34.4%
Contains more OtherOther +76.7%
Contains more WaterWater +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +324.3%
Contains more Poly. FatPolyunsaturated fat +431.6%
Contains less Sat. FatSaturated fat -97.3%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.