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Flax seeds vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and garden cress

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, manganese, phosphorus, and iron, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 448% more than flax seeds.
  • Flax seeds contain 25 times more fiber than garden cress. While flax seeds contain 27.3g of fiber, garden cress contains only 1.1g.

These are the specific foods used in this comparison Seeds, flaxseed and Cress, garden, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +931.6%
Contains more CalciumCalcium +214.8%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +340.8%
Contains more CopperCopper +617.6%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +744.7%
Contains more ManganeseManganese +348.8%
Contains more SeleniumSelenium +2722.2%
Contains less SodiumSodium -53.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +1955%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +307%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more CholineCholine +303.6%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125.8%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin KVitamin K +12502.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +603.5%
Contains more FatsFats +5922.9%
Contains more CarbsCarbs +425.1%
Contains more OtherOther +106.1%
Contains more WaterWater +1184.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +3049.4%
Contains more Poly. FatPolyunsaturated fat +12500.9%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Garden cress
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Garden cress DV% diff.
Vitamin K 4.3µg 541.9µg 448%
Polyunsaturated fat 28.73g 0.228g 190%
Vitamin B1 1.644mg 0.08mg 130%
Copper 1.22mg 0.17mg 117%
Fiber 27.3g 1.1g 105%
Magnesium 392mg 38mg 84%
Manganese 2.482mg 0.553mg 84%
Phosphorus 642mg 76mg 81%
Vitamin C 0.6mg 69mg 76%
Fats 42.16g 0.7g 64%
Iron 5.73mg 1.3mg 55%
Selenium 25.4µg 0.9µg 45%
Vitamin A 0µg 346µg 38%
Zinc 4.34mg 0.23mg 37%
Protein 18.29g 2.6g 31%
Calories 534kcal 32kcal 25%
Monounsaturated fat 7.527g 0.239g 18%
Saturated fat 3.663g 0.023g 17%
Calcium 255mg 81mg 17%
Vitamin B6 0.473mg 0.247mg 17%
Vitamin B5 0.985mg 0.242mg 15%
Vitamin B3 3.08mg 1mg 13%
Choline 78.7mg 19.5mg 11%
Vitamin B2 0.161mg 0.26mg 8%
Carbs 28.88g 5.5g 8%
Potassium 813mg 606mg 6%
Vitamin E 0.31mg 0.7mg 3%
Folate 87µg 80µg 2%
Sodium 30mg 14mg 1%
Net carbs 1.58g 4.4g N/A
Sugar 1.55g 4.4g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
62%
Flax seeds
150%
Garden cress
Minerals Daily Need Coverage Score
191%
Flax seeds
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 3.64g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.85g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.