Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Garden cress

Wakame vs. Garden cress — In-Depth Nutrition Comparison

Compare

Important differences between Wakame and Garden cress

  • Wakame has more Manganese, Folate, Magnesium, and Copper, however, Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B6, and Potassium.
  • Garden cress's daily need coverage for Vitamin K is 447% more.
  • Wakame has 62 times more Sodium than Garden cress. Wakame has 872mg of Sodium, while Garden cress has 14mg.

The food varieties used in the comparison are Seaweed, wakame, raw and Cress, garden, raw.

Infographic

Wakame 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.
Wakame
Wakame
7
:
3
Garden cress
Garden cress
Contains more Calcium +85.2%
Contains more Iron +67.7%
Contains more Magnesium +181.6%
Contains more Zinc +65.2%
Contains more Copper +67.1%
Contains more Manganese +153.2%
Contains more Potassium +1112%
Contains less Sodium -98.4%
Contains more Selenium +28.6%
Equal in Phosphorus - 76
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +85.2%
Contains more Iron +67.7%
Contains more Magnesium +181.6%
Contains more Zinc +65.2%
Contains more Copper +67.1%
Contains more Manganese +153.2%
Contains more Potassium +1112%
Contains less Sodium -98.4%
Contains more Selenium +28.6%
Equal in Phosphorus - 76

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.
Wakame
Wakame
4
:
6
Garden cress
Garden cress
Contains more Vitamin E +42.9%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +188%
Contains more Folate +145%
Contains more Vitamin A +1821.4%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12250%
Contains more Vitamin K +10124.5%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +42.9%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +188%
Contains more Folate +145%
Contains more Vitamin A +1821.4%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12250%
Contains more Vitamin K +10124.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Garden cress
Garden cress
Contains more Protein +16.5%
Contains more Carbs +66.2%
Contains more Other +300%
Contains more Water +11.8%
Equal in Fats - 0.7
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Garden cress
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 Protein +16.5%
Contains more Carbs +66.2%
Contains more Other +300%
Contains more Water +11.8%
Equal in Fats - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +312.1%
Equal in Polyunsaturated fat - 0.228
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +312.1%
Equal in Polyunsaturated fat - 0.228

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Garden cress Opinion
Net carbs 8.64g 4.4g Wakame
Protein 3.03g 2.6g Wakame
Fats 0.64g 0.7g Garden cress
Carbs 9.14g 5.5g Wakame
Calories 45kcal 32kcal Wakame
Sugar 0.65g 4.4g Wakame
Fiber 0.5g 1.1g Garden cress
Calcium 150mg 81mg Wakame
Iron 2.18mg 1.3mg Wakame
Magnesium 107mg 38mg Wakame
Phosphorus 80mg 76mg Wakame
Potassium 50mg 606mg Garden cress
Sodium 872mg 14mg Garden cress
Zinc 0.38mg 0.23mg Wakame
Copper 0.284mg 0.17mg Wakame
Manganese 1.4mg 0.553mg Wakame
Selenium 0.7µg 0.9µg Garden cress
Vitamin A 360IU 6917IU Garden cress
Vitamin A RAE 18µg 346µg Garden cress
Vitamin E 1mg 0.7mg Wakame
Vitamin C 3mg 69mg Garden cress
Vitamin B1 0.06mg 0.08mg Garden cress
Vitamin B2 0.23mg 0.26mg Garden cress
Vitamin B3 1.6mg 1mg Wakame
Vitamin B5 0.697mg 0.242mg Wakame
Vitamin B6 0.002mg 0.247mg Garden cress
Folate 196µg 80µg Wakame
Vitamin K 5.3µg 541.9µg Garden cress
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.023g Garden cress
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.239g Garden cress
Polyunsaturated fat 0.218g 0.228g Garden cress

Which food is preferable for your diet?

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

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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
29%
Wakame
187%
Garden cress
Minerals Daily Need Coverage Score
65%
Wakame
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 858mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.107g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.