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 C, Vitamin A RAE, and Folate.
- Daily need coverage for Manganese from 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
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Iron
+183.8%
Contains
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Magnesium
+242.1%
Contains
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Phosphorus
+147.4%
Contains
less
Sodium
-64.3%
Contains
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Zinc
+465.2%
Contains
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Copper
+344.7%
Contains
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Manganese
+647%
Contains
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Selenium
+300%
Contains
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Potassium
+64.7%
Equal in Calcium - 81
Contains
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Iron
+183.8%
Contains
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Magnesium
+242.1%
Contains
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Phosphorus
+147.4%
Contains
less
Sodium
-64.3%
Contains
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Zinc
+465.2%
Contains
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Copper
+344.7%
Contains
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Manganese
+647%
Contains
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Selenium
+300%
Contains
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Potassium
+64.7%
Equal in Calcium - 81
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
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Vitamin B1
+1393.8%
Contains
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Vitamin B3
+147.3%
Contains
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Vitamin B5
+213.2%
Contains
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Vitamin B6
+11.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+29.6%
Contains
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Vitamin C
+5650%
Contains
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Vitamin B2
+60.5%
Contains
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Folate
+627.3%
Contains
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Vitamin B1
+1393.8%
Contains
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Vitamin B3
+147.3%
Contains
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Vitamin B5
+213.2%
Contains
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Vitamin B6
+11.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+29.6%
Contains
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Vitamin C
+5650%
Contains
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Vitamin B2
+60.5%
Contains
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Folate
+627.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+204.2%
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Fats
+10724.3%
Contains
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Carbs
+151.3%
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Water
+6473.5%
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Other
+57.9%
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
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Protein
+204.2%
Contains
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Fats
+10724.3%
Contains
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Carbs
+151.3%
Contains
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Water
+6473.5%
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Other
+57.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+24534.7%
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Polyunsaturated fat
+558.8%
Contains
less
Saturated Fat
-99.8%
Saturated Fat:
12.061 g
Monounsaturated Fat:
58.877 g
Polyunsaturated fat:
1.502 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Contains
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Monounsaturated Fat
+24534.7%
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Polyunsaturated fat
+558.8%
Contains
less
Saturated Fat
-99.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 5.22g | 4.4g |
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| Protein | 7.91g | 2.6g |
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| Fats | 75.77g | 0.7g |
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| Carbs | 13.82g | 5.5g |
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| Calories | 718kcal | 32kcal |
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| Starch | 1.05g |
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| Fructose | 0.07g |
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| Sugar | 4.57g | 4.4g |
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| Fiber | 8.6g | 1.1g |
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| Calcium | 85mg | 81mg |
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| Iron | 3.69mg | 1.3mg |
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| Magnesium | 130mg | 38mg |
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| Phosphorus | 188mg | 76mg |
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| Potassium | 368mg | 606mg |
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| Sodium | 5mg | 14mg |
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| Zinc | 1.3mg | 0.23mg |
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| Copper | 0.756mg | 0.17mg |
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| Manganese | 4.131mg | 0.553mg |
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| Selenium | 3.6µg | 0.9µg |
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| Vitamin A | 0IU | 6917IU |
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| Vitamin A RAE | 0µg | 346µg |
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| Vitamin E | 0.54mg | 0.7mg |
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| Vitamin C | 1.2mg | 69mg |
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| Vitamin B1 | 1.195mg | 0.08mg |
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| Vitamin B2 | 0.162mg | 0.26mg |
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| Vitamin B3 | 2.473mg | 1mg |
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| Vitamin B5 | 0.758mg | 0.242mg |
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| Vitamin B6 | 0.275mg | 0.247mg |
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| Folate | 11µg | 80µg |
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| Vitamin K | 541.9µg |
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| Tryptophan | 0.067mg |
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| Threonine | 0.37mg |
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| Isoleucine | 0.314mg |
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| Leucine | 0.602mg |
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| Lysine | 0.018mg |
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| Methionine | 0.023mg |
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| Phenylalanine | 0.665mg |
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| Valine | 0.363mg |
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| Histidine | 0.195mg |
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| Saturated Fat | 12.061g | 0.023g |
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| Monounsaturated Fat | 58.877g | 0.239g |
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| Polyunsaturated fat | 1.502g | 0.228g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
43%
187%
Minerals Daily Need Coverage Score
122%
33%
Comparison summary
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Garden cress is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 12.038g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 10)
Which food is cheaper?
Garden cress is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.