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

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How are sunflower seeds and garden cress different?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, and magnesium; however, garden cress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for garden cress is 452% higher.
  • Sunflower seeds contain 59 times more selenium than garden cress. While sunflower seeds contain 53µg of selenium, garden cress contains only 0.9µg.

Seeds, sunflower seed kernels, dried and Cress, garden, raw are the varieties used in this article.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +755.3%
Contains more IronIron +303.8%
Contains more CopperCopper +958.8%
Contains more ZincZinc +2073.9%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +252.6%
Contains more SeleniumSelenium +5788.9%
~equal in Calcium ~81mg
~equal in Potassium ~606mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 EVitamin E +4924.3%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +733.5%
Contains more Vitamin B5Vitamin B5 +366.9%
Contains more Vitamin B6Vitamin B6 +444.5%
Contains more FolateFolate +183.8%
Contains more CholineCholine +182.6%
Contains more Vitamin CVitamin C +4828.6%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +699.2%
Contains more FatsFats +7251.4%
Contains more CarbsCarbs +263.6%
Contains more OtherOther +68.3%
Contains more WaterWater +1790.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +7652.3%
Contains more Poly. FatPolyunsaturated fat +10047.8%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin E 35.17mg 0.7mg 230%
Copper 1.8mg 0.17mg 181%
Polyunsaturated fat 23.137g 0.228g 153%
Vitamin B1 1.48mg 0.08mg 117%
Selenium 53µg 0.9µg 95%
Vitamin B6 1.345mg 0.247mg 84%
Phosphorus 660mg 76mg 83%
Fats 51.46g 0.7g 78%
Vitamin C 1.4mg 69mg 75%
Magnesium 325mg 38mg 68%
Manganese 1.95mg 0.553mg 61%
Iron 5.25mg 1.3mg 49%
Monounsaturated fat 18.528g 0.239g 46%
Vitamin B3 8.335mg 1mg 46%
Zinc 5mg 0.23mg 43%
Vitamin A 3µg 346µg 38%
Folate 227µg 80µg 37%
Protein 20.78g 2.6g 36%
Fiber 8.6g 1.1g 30%
Calories 584kcal 32kcal 28%
Saturated fat 4.455g 0.023g 20%
Vitamin B5 1.13mg 0.242mg 18%
Vitamin B2 0.355mg 0.26mg 7%
Choline 55.1mg 19.5mg 6%
Carbs 20g 5.5g 5%
Potassium 645mg 606mg 1%
Net carbs 11.4g 4.4g N/A
Calcium 78mg 81mg 0%
Sugar 2.62g 4.4g N/A
Sodium 9mg 14mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
146%
Sunflower seeds
150%
Garden cress
Minerals Daily Need Coverage Score
207%
Sunflower seeds
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 4.432g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 20)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.