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Mustard oil vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between mustard oil and garden cress?

  • Mustard oil has less vitamin A, vitamin C, manganese, vitamin B2, folate, vitamin B6, copper, potassium, and iron than garden cress.
  • Garden cress's daily need coverage for vitamin A is 138% higher.
  • Mustard oil has 504 times more saturated fat than garden cress. Mustard oil has 11.582g of saturated fat, while garden cress has 0.023g.

We used Oil, mustard and Cress, garden, raw types in this comparison.

Infographic

Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard oil Garden cress DV% diff.
Vitamin K 541.9µg 452%
Fats 100g 0.7g 153%
Monounsaturated fat 59.187g 0.239g 147%
Polyunsaturated fat 21.23g 0.228g 140%
Vitamin C 0mg 69mg 77%
Saturated fat 11.582g 0.023g 53%
Calories 884kcal 32kcal 43%
Vitamin A 0µg 346µg 38%
Manganese 0mg 0.553mg 24%
Folate 0µg 80µg 20%
Vitamin B2 0mg 0.26mg 20%
Vitamin B6 0mg 0.247mg 19%
Copper 0mg 0.17mg 19%
Potassium 0mg 606mg 18%
Iron 0mg 1.3mg 16%
Phosphorus 0mg 76mg 11%
Magnesium 0mg 38mg 9%
Calcium 0mg 81mg 8%
Vitamin B1 0mg 0.08mg 7%
Vitamin B3 0mg 1mg 6%
Vitamin E 0.7mg 5%
Protein 0g 2.6g 5%
Vitamin B5 0mg 0.242mg 5%
Choline 19.5mg 4%
Fiber 0g 1.1g 4%
Carbs 0g 5.5g 2%
Selenium 0µg 0.9µg 2%
Zinc 0mg 0.23mg 2%
Sodium 0mg 14mg 1%
Net carbs 0g 4.4g N/A
Sugar 4.4g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +14185.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 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 +24664.4%
Contains more Poly. FatPolyunsaturated fat +9211.4%
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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.