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Broccoli vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Garden cress

  • Broccoli has more Vitamin C, Vitamin B5, and Fiber, while Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Copper, Vitamin B2, Potassium, and Iron.
  • Garden cress covers your daily need of Vitamin K 367% more than Broccoli.
  • Broccoli contains 2 times more Vitamin B5 than Garden cress. While Broccoli contains 0.573mg of Vitamin B5, Garden cress contains only 0.242mg.

These are the specific foods used in this comparison Broccoli, raw and Cress, garden, raw.

Infographic

Broccoli 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 Zinc +78.3%
Contains more Selenium +177.8%
Contains more Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%
Contains more Manganese +163.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Zinc +78.3%
Contains more Selenium +177.8%
Contains more Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%
Contains more Manganese +163.3%

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.
:
Contains more Vitamin E +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Folate +27%
Contains more Vitamin K +433.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Folate +27%
Contains more Vitamin K +433.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +20.7%
Contains more Fats +89.2%
Contains more Other +106.9%
Equal in Protein - 2.6
Equal in Water - 89.4
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Carbs +20.7%
Contains more Fats +89.2%
Contains more Other +106.9%
Equal in Protein - 2.6
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +2072.7%
Contains more Polyunsaturated fat +500%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +2072.7%
Contains more Polyunsaturated fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Garden cress Opinion
Net carbs 4.04g 4.4g Garden cress
Protein 2.82g 2.6g Broccoli
Fats 0.37g 0.7g Garden cress
Carbs 6.64g 5.5g Broccoli
Calories 34kcal 32kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 4.4g Broccoli
Fiber 2.6g 1.1g Broccoli
Calcium 47mg 81mg Garden cress
Iron 0.73mg 1.3mg Garden cress
Magnesium 21mg 38mg Garden cress
Phosphorus 66mg 76mg Garden cress
Potassium 316mg 606mg Garden cress
Sodium 33mg 14mg Garden cress
Zinc 0.41mg 0.23mg Broccoli
Copper 0.049mg 0.17mg Garden cress
Manganese 0.21mg 0.553mg Garden cress
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 6917IU Garden cress
Vitamin A RAE 31µg 346µg Garden cress
Vitamin E 0.78mg 0.7mg Broccoli
Vitamin C 89.2mg 69mg Broccoli
Vitamin B1 0.071mg 0.08mg Garden cress
Vitamin B2 0.117mg 0.26mg Garden cress
Vitamin B3 0.639mg 1mg Garden cress
Vitamin B5 0.573mg 0.242mg Broccoli
Vitamin B6 0.175mg 0.247mg Garden cress
Folate 63µg 80µg Garden cress
Vitamin K 101.6µg 541.9µg Garden cress
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.023g Garden cress
Monounsaturated Fat 0.011g 0.239g Garden cress
Polyunsaturated fat 0.038g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
187%
Garden cress
Minerals Daily Need Coverage Score
19%
Broccoli
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.016g)
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 - $0.4)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.7g)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.