Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Hazelnut vs. Garden cress — In-Depth Nutrition Comparison

Compare

Summary of differences between hazelnut and garden cress

  • Hazelnut has more manganese, copper, vitamin E, vitamin B1, iron, fiber, and phosphorus, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 440% more than hazelnut.
  • Hazelnut contains 21 times more vitamin E than garden cress. While hazelnut contains 15.03mg of vitamin E, garden cress contains only 0.7mg.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Cress, garden, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +328.9%
Contains more CalciumCalcium +40.7%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +261.5%
Contains more CopperCopper +914.7%
Contains more ZincZinc +965.2%
Contains more PhosphorusPhosphorus +281.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1016.6%
Contains more SeleniumSelenium +166.7%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +2047.1%
Contains more Vitamin B1Vitamin B1 +703.8%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +279.3%
Contains more Vitamin B6Vitamin B6 +127.9%
Contains more FolateFolate +41.3%
Contains more CholineCholine +133.8%
Contains more Vitamin CVitamin C +995.2%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin KVitamin K +3716.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +475%
Contains more FatsFats +8578.6%
Contains more CarbsCarbs +203.6%
Contains more OtherOther +27.2%
Contains more WaterWater +1583.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +19001.3%
Contains more Poly. FatPolyunsaturated fat +3373.7%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut 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 Hazelnut Garden cress DV% diff.
Vitamin K 14.2µg 541.9µg 440%
Manganese 6.175mg 0.553mg 244%
Copper 1.725mg 0.17mg 173%
Monounsaturated fat 45.652g 0.239g 114%
Vitamin E 15.03mg 0.7mg 96%
Fats 60.75g 0.7g 92%
Vitamin C 6.3mg 69mg 70%
Polyunsaturated fat 7.92g 0.228g 51%
Vitamin B1 0.643mg 0.08mg 47%
Iron 4.7mg 1.3mg 43%
Vitamin A 1µg 346µg 38%
Fiber 9.7g 1.1g 34%
Phosphorus 290mg 76mg 31%
Calories 628kcal 32kcal 30%
Magnesium 163mg 38mg 30%
Protein 14.95g 2.6g 25%
Vitamin B6 0.563mg 0.247mg 24%
Saturated fat 4.464g 0.023g 20%
Zinc 2.45mg 0.23mg 20%
Vitamin B5 0.918mg 0.242mg 14%
Vitamin B2 0.113mg 0.26mg 11%
Folate 113µg 80µg 8%
Choline 45.6mg 19.5mg 5%
Vitamin B3 1.8mg 1mg 5%
Carbs 16.7g 5.5g 4%
Selenium 2.4µg 0.9µg 3%
Calcium 114mg 81mg 3%
Potassium 680mg 606mg 2%
Sodium 0mg 14mg 1%
Net carbs 7g 4.4g N/A
Sugar 4.34g 4.4g N/A
Starch 0.48g 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

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

People also compare

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
67%
Hazelnut
150%
Garden cress
Minerals Daily Need Coverage Score
197%
Hazelnut
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 4.441g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 15)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.