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  6. Walnut vs. Garden cress

Walnut vs. Garden cress — In-Depth Nutrition Comparison

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How are walnut and garden cress different?

  • Walnut is richer in copper, manganese, phosphorus, magnesium, zinc, and fiber, while garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 449% more than walnut.
  • Walnut contains 266 times more saturated fat than garden cress. Walnut contains 6.126g of saturated fat, while garden cress contains 0.023g.

Nuts, walnuts, english and Cress, garden, raw types were used in this article.

Infographic

Walnut 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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 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 +315.8%
Contains more CalciumCalcium +21%
Contains more IronIron +123.8%
Contains more CopperCopper +832.9%
Contains more ZincZinc +1243.5%
Contains more PhosphorusPhosphorus +355.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +517.4%
Contains more SeleniumSelenium +444.4%
Contains more PotassiumPotassium +37.4%

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.
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +326.3%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +135.5%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more FolateFolate +22.5%
Contains more CholineCholine +101%
Contains more Vitamin CVitamin C +5207.7%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +19970.4%
~equal in Vitamin E ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Garden cress DV% diff.
Vitamin K 2.7µg 541.9µg 449%
Polyunsaturated fat 47.174g 0.228g 313%
Copper 1.586mg 0.17mg 157%
Manganese 3.414mg 0.553mg 124%
Fats 65.21g 0.7g 99%
Vitamin C 1.3mg 69mg 75%
Phosphorus 346mg 76mg 39%
Vitamin A 1µg 346µg 38%
Calories 654kcal 32kcal 31%
Magnesium 158mg 38mg 29%
Saturated fat 6.126g 0.023g 28%
Zinc 3.09mg 0.23mg 26%
Protein 15.23g 2.6g 25%
Monounsaturated fat 8.933g 0.239g 22%
Vitamin B6 0.537mg 0.247mg 22%
Vitamin B1 0.341mg 0.08mg 22%
Fiber 6.7g 1.1g 22%
Iron 2.91mg 1.3mg 20%
Vitamin B2 0.15mg 0.26mg 8%
Selenium 4.9µg 0.9µg 7%
Vitamin B5 0.57mg 0.242mg 7%
Potassium 441mg 606mg 5%
Folate 98µg 80µg 5%
Choline 39.2mg 19.5mg 4%
Carbs 13.71g 5.5g 3%
Calcium 98mg 81mg 2%
Sodium 2mg 14mg 1%
Vitamin B3 1.125mg 1mg 1%
Net carbs 7.01g 4.4g N/A
Sugar 2.61g 4.4g N/A
Starch 0.06g 0%
Vitamin E 0.7mg 0.7mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +485.8%
Contains more FatsFats +9215.7%
Contains more CarbsCarbs +149.3%
Contains more WaterWater +2096.6%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +3637.7%
Contains more Poly. FatPolyunsaturated fat +20590.4%
Contains less Sat. FatSaturated fat -99.6%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.