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  6. Surimi vs. Garden cress

Surimi vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between surimi and garden cress

  • Surimi has more vitamin B12, selenium, and phosphorus; however, garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 451% more.

The food varieties used in the comparison are Fish, surimi and Cress, garden, raw.

Infographic

Surimi vs Garden cress infographic
Infographic link

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.
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +13.2%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +271.1%
Contains more SeleniumSelenium +3022.2%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +441.1%
Contains more IronIron +400%
Contains more CopperCopper +431.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +4927.3%

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.
Surimi
Surimi
1
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1630%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +1138.1%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more Vitamin B6Vitamin B6 +723.3%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +3900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Surimi Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin C 0mg 69mg 77%
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 0.9µg 49%
Vitamin A 20µg 346µg 36%
Phosphorus 282mg 76mg 29%
Protein 15.18g 2.6g 25%
Manganese 0.011mg 0.553mg 24%
Folate 2µg 80µg 20%
Vitamin B2 0.021mg 0.26mg 18%
Vitamin B6 0.03mg 0.247mg 17%
Copper 0.032mg 0.17mg 15%
Potassium 112mg 606mg 15%
Iron 0.26mg 1.3mg 13%
Cholesterol 30mg 0mg 10%
Calcium 9mg 81mg 7%
Sodium 143mg 14mg 6%
Vitamin B3 0.22mg 1mg 5%
Vitamin B1 0.02mg 0.08mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Vitamin B5 0.07mg 0.242mg 3%
Calories 99kcal 32kcal 3%
Zinc 0.33mg 0.23mg 1%
Magnesium 43mg 38mg 1%
Saturated fat 0.191g 0.023g 1%
Polyunsaturated fat 0.443g 0.228g 1%
Fats 0.9g 0.7g 0%
Carbs 6.85g 5.5g 0%
Net carbs 6.85g 4.4g N/A
Sugar 0g 4.4g N/A
Vitamin E 0.63mg 0.7mg 0%
Monounsaturated fat 0.149g 0.239g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +483.8%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +24.5%
Contains more WaterWater +17.1%
Contains more OtherOther +146.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 Poly. FatPolyunsaturated fat +94.3%
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +60.4%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.