Seaweed vs. Garden cress — In-Depth Nutrition Comparison
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How are seaweed and garden cress different?
- Seaweed is richer in folate, magnesium, and iron, while garden cress is higher in vitamin K, vitamin A, vitamin C, vitamin B6, manganese, and potassium.
- Garden cress covers your daily need for vitamin K, 397% more than seaweed.
- Seaweed contains 17 times more sodium than garden cress. Seaweed contains 233mg of sodium, while garden cress contains 14mg.
Seaweed, kelp, raw and Cress, garden, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +218.4% |
| Contains more CalciumCalcium | +107.4% |
| Contains more IronIron | +119.2% |
| Contains more ZincZinc | +434.8% |
| Contains more PotassiumPotassium | +580.9% |
| Contains more CopperCopper | +30.8% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +176.5% |
| Contains more SeleniumSelenium | +28.6% |
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 EVitamin E | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +165.3% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin CVitamin C | +2200% |
| Contains more Vitamin AVitamin A | +5666.7% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +112.8% |
| Contains more Vitamin B6Vitamin B6 | +12250% |
| Contains more Vitamin KVitamin K | +721.1% |
| Contains more CholineCholine | +52.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 541.9µg | 397% |
| Vitamin C | 3mg | 69mg | 73% |
| Vitamin A | 6µg | 346µg | 38% |
| Folate | 180µg | 80µg | 25% |
| Magnesium | 121mg | 38mg | 20% |
| Vitamin B6 | 0.002mg | 0.247mg | 19% |
| Iron | 2.85mg | 1.3mg | 19% |
| Manganese | 0.2mg | 0.553mg | 15% |
| Potassium | 89mg | 606mg | 15% |
| Sodium | 233mg | 14mg | 10% |
| Zinc | 1.23mg | 0.23mg | 9% |
| Calcium | 168mg | 81mg | 9% |
| Vitamin B5 | 0.642mg | 0.242mg | 8% |
| Vitamin B2 | 0.15mg | 0.26mg | 8% |
| Phosphorus | 42mg | 76mg | 5% |
| Copper | 0.13mg | 0.17mg | 4% |
| Vitamin B3 | 0.47mg | 1mg | 3% |
| Vitamin B1 | 0.05mg | 0.08mg | 3% |
| Protein | 1.68g | 2.6g | 2% |
| Choline | 12.8mg | 19.5mg | 1% |
| Saturated fat | 0.247g | 0.023g | 1% |
| Polyunsaturated fat | 0.047g | 0.228g | 1% |
| Calories | 43kcal | 32kcal | 1% |
| Vitamin E | 0.87mg | 0.7mg | 1% |
| Fiber | 1.3g | 1.1g | 1% |
| Carbs | 9.57g | 5.5g | 1% |
| Fats | 0.56g | 0.7g | 0% |
| Net carbs | 8.27g | 4.4g | N/A |
| Sugar | 0.6g | 4.4g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.098g | 0.239g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.68 g
Fats:
0.56 g
Carbs:
9.57 g
Water:
81.58 g
Other:
6.61 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more CarbsCarbs | +74% |
| Contains more OtherOther | +267.2% |
| Contains more ProteinProtein | +54.8% |
| Contains more FatsFats | +25% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.247 g
Monounsaturated fat:
Mono. Fat
0.098 g
Polyunsaturated fat:
Poly. Fat
0.047 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Mono. FatMonounsaturated fat | +143.9% |
| Contains more Poly. FatPolyunsaturated fat | +385.1% |
