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Black pepper vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between Black pepper and Garden cress

  • Black pepper has more Manganese, Copper, Iron, Fiber, Calcium, Magnesium, and Vitamin B5, while Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE.
  • Black pepper covers your daily need of Manganese 530% more than Garden cress.
  • Black pepper contains 23 times more Fiber than Garden cress. While Black pepper contains 25.3g of Fiber, Garden cress contains only 1.1g.

These are the specific foods used in this comparison Spices, pepper, black and Cress, garden, raw.

Infographic

Black pepper 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.
Contains more Calcium +446.9%
Contains more Iron +646.9%
Contains more Magnesium +350%
Contains more Phosphorus +107.9%
Contains more Potassium +119.3%
Contains more Zinc +417.4%
Contains more Copper +682.4%
Contains more Manganese +2206.1%
Contains more Selenium +444.4%
Contains less Sodium -30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +446.9%
Contains more Iron +646.9%
Contains more Magnesium +350%
Contains more Phosphorus +107.9%
Contains more Potassium +119.3%
Contains more Zinc +417.4%
Contains more Copper +682.4%
Contains more Manganese +2206.1%
Contains more Selenium +444.4%
Contains less Sodium -30%

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.
:
Contains more Vitamin E +48.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B5 +478.1%
Contains more Vitamin B6 +17.8%
Contains more Vitamin A +1164.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.4%
Contains more Folate +370.6%
Contains more Vitamin K +231%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
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 +48.6%
Contains more Vitamin B1 +35%
Contains more Vitamin B3 +14.3%
Contains more Vitamin B5 +478.1%
Contains more Vitamin B6 +17.8%
Contains more Vitamin A +1164.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.4%
Contains more Folate +370.6%
Contains more Vitamin K +231%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +299.6%
Contains more Fats +365.7%
Contains more Carbs +1062.7%
Contains more Other +452.2%
Contains more Water +617.5%
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 Protein +299.6%
Contains more Fats +365.7%
Contains more Carbs +1062.7%
Contains more Other +452.2%
Contains more Water +617.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +209.2%
Contains more Polyunsaturated fat +337.7%
Contains less Saturated Fat -98.3%
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +209.2%
Contains more Polyunsaturated fat +337.7%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Garden cress Opinion
Net carbs 38.65g 4.4g Black pepper
Protein 10.39g 2.6g Black pepper
Fats 3.26g 0.7g Black pepper
Carbs 63.95g 5.5g Black pepper
Calories 251kcal 32kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g 4.4g Black pepper
Fiber 25.3g 1.1g Black pepper
Calcium 443mg 81mg Black pepper
Iron 9.71mg 1.3mg Black pepper
Magnesium 171mg 38mg Black pepper
Phosphorus 158mg 76mg Black pepper
Potassium 1329mg 606mg Black pepper
Sodium 20mg 14mg Garden cress
Zinc 1.19mg 0.23mg Black pepper
Copper 1.33mg 0.17mg Black pepper
Manganese 12.753mg 0.553mg Black pepper
Selenium 4.9µg 0.9µg Black pepper
Vitamin A 547IU 6917IU Garden cress
Vitamin A RAE 27µg 346µg Garden cress
Vitamin E 1.04mg 0.7mg Black pepper
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.108mg 0.08mg Black pepper
Vitamin B2 0.18mg 0.26mg Garden cress
Vitamin B3 1.143mg 1mg Black pepper
Vitamin B5 1.399mg 0.242mg Black pepper
Vitamin B6 0.291mg 0.247mg Black pepper
Folate 17µg 80µg Garden cress
Vitamin K 163.7µg 541.9µg Garden cress
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Saturated Fat 1.392g 0.023g Garden cress
Monounsaturated Fat 0.739g 0.239g Black pepper
Polyunsaturated fat 0.998g 0.228g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Black pepper
187%
Garden cress
Minerals Daily Need Coverage Score
297%
Black pepper
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.369g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 3.76g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.