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Star anise vs. Garden cress — In-Depth Nutrition Comparison

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A recap on the differences between star anise and garden cress

  • Star anise has more iron, copper, manganese, calcium, fiber, phosphorus, zinc, and magnesium; however, garden cress is higher in vitamin A and vitamin C.
  • Star anise covers your daily iron needs 446% more than garden cress.
  • Garden cress contains 23 times less zinc than star anise. Star anise contains 5.3mg of zinc, while garden cress contains 0.23mg.

Food varieties used in this article are Spices, anise seed and Cress, garden, raw.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +347.4%
Contains more CalciumCalcium +697.5%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +2743.1%
Contains more CopperCopper +435.3%
Contains more ZincZinc +2204.3%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +315.9%
Contains more SeleniumSelenium +455.6%
Contains less SodiumSodium -12.5%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
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 +325%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +206%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more Vitamin B6Vitamin B6 +163.2%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +2062.5%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Garden cress DV% diff.
Vitamin K 541.9µg 452%
Iron 36.96mg 1.3mg 446%
Copper 0.91mg 0.17mg 82%
Manganese 2.3mg 0.553mg 76%
Calcium 646mg 81mg 57%
Fiber 14.6g 1.1g 54%
Vitamin C 21mg 69mg 53%
Phosphorus 440mg 76mg 52%
Zinc 5.3mg 0.23mg 46%
Vitamin A 16µg 346µg 37%
Magnesium 170mg 38mg 31%
Vitamin B6 0.65mg 0.247mg 31%
Protein 17.6g 2.6g 30%
Potassium 1441mg 606mg 25%
Monounsaturated fat 9.78g 0.239g 24%
Fats 15.9g 0.7g 23%
Vitamin B1 0.34mg 0.08mg 22%
Polyunsaturated fat 3.15g 0.228g 19%
Folate 10µg 80µg 18%
Calories 337kcal 32kcal 15%
Carbs 50.02g 5.5g 15%
Vitamin B3 3.06mg 1mg 13%
Vitamin B5 0.797mg 0.242mg 11%
Selenium 5µg 0.9µg 7%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Saturated fat 0.586g 0.023g 3%
Vitamin B2 0.29mg 0.26mg 2%
Net carbs 35.42g 4.4g N/A
Sugar 4.4g N/A
Sodium 16mg 14mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +576.9%
Contains more FatsFats +2171.4%
Contains more CarbsCarbs +809.5%
Contains more OtherOther +285.6%
Contains more WaterWater +837.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +3992.1%
Contains more Poly. FatPolyunsaturated fat +1281.6%
Contains less Sat. FatSaturated fat -96.1%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.