Macadamia vs. Garden cress — In-Depth Nutrition Comparison
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The main differences between macadamia and garden cress
- Macadamia has more manganese, vitamin B1, copper, fiber, iron, and magnesium; however, garden cress has more vitamin A, vitamin C, and folate.
- Daily need coverage for manganese for macadamia is 156% higher.
- Garden cress has 524 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while garden cress has 0.023g.
Food types used in this article are Nuts, macadamia nuts, raw 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.
| Contains more MagnesiumMagnesium | +242.1% |
| Contains more IronIron | +183.8% |
| Contains more CopperCopper | +344.7% |
| Contains more ZincZinc | +465.2% |
| Contains more PhosphorusPhosphorus | +147.4% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +647% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +64.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1393.8% |
| Contains more Vitamin B3Vitamin B3 | +147.3% |
| Contains more Vitamin B5Vitamin B5 | +213.2% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
| Contains more Vitamin CVitamin C | +5650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B2Vitamin B2 | +60.5% |
| Contains more FolateFolate | +627.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Manganese | 4.131mg | 0.553mg | 156% |
| Monounsaturated fat | 58.877g | 0.239g | 147% |
| Fats | 75.77g | 0.7g | 115% |
| Vitamin B1 | 1.195mg | 0.08mg | 93% |
| Vitamin C | 1.2mg | 69mg | 75% |
| Copper | 0.756mg | 0.17mg | 65% |
| Saturated fat | 12.061g | 0.023g | 55% |
| Vitamin A | 0µg | 346µg | 38% |
| Calories | 718kcal | 32kcal | 34% |
| Fiber | 8.6g | 1.1g | 30% |
| Iron | 3.69mg | 1.3mg | 30% |
| Magnesium | 130mg | 38mg | 22% |
| Folate | 11µg | 80µg | 17% |
| Phosphorus | 188mg | 76mg | 16% |
| Protein | 7.91g | 2.6g | 11% |
| Zinc | 1.3mg | 0.23mg | 10% |
| Vitamin B5 | 0.758mg | 0.242mg | 10% |
| Vitamin B3 | 2.473mg | 1mg | 9% |
| Polyunsaturated fat | 1.502g | 0.228g | 8% |
| Vitamin B2 | 0.162mg | 0.26mg | 8% |
| Potassium | 368mg | 606mg | 7% |
| Selenium | 3.6µg | 0.9µg | 5% |
| Choline | 19.5mg | 4% | |
| Carbs | 13.82g | 5.5g | 3% |
| Vitamin B6 | 0.275mg | 0.247mg | 2% |
| Vitamin E | 0.54mg | 0.7mg | 1% |
| Net carbs | 5.22g | 4.4g | N/A |
| Calcium | 85mg | 81mg | 0% |
| Sugar | 4.57g | 4.4g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 14mg | 0% |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +204.2% |
| Contains more FatsFats | +10724.3% |
| Contains more CarbsCarbs | +151.3% |
| Contains more WaterWater | +6473.5% |
| Contains more OtherOther | +57.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
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 | +24534.7% |
| Contains more Poly. FatPolyunsaturated fat | +558.8% |
| Contains less Sat. FatSaturated fat | -99.8% |
