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  6. Garden cress vs. Chinese cabbage

Garden cress vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Garden cress and Chinese cabbage different?

  • Garden cress has more Vitamin K, Vitamin C, Manganese, Copper, Vitamin B2, Vitamin A RAE, Potassium, Iron, and Phosphorus than Chinese cabbage.
  • Daily need coverage for Vitamin K from Garden cress is 414% higher.
  • Garden cress contains 8 times more Copper than Chinese cabbage. While Garden cress contains 0.17mg of Copper, Chinese cabbage contains only 0.021mg.

Cress, garden, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Garden cress vs Chinese cabbage 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.
Garden cress
Garden cress
9
:
1
Chinese cabbage
Chinese cabbage
Contains more Iron +62.5%
Contains more Magnesium +100%
Contains more Phosphorus +105.4%
Contains more Potassium +140.5%
Contains less Sodium -78.5%
Contains more Zinc +21.1%
Contains more Copper +709.5%
Contains more Manganese +247.8%
Contains more Selenium +80%
Contains more Calcium +29.6%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +62.5%
Contains more Magnesium +100%
Contains more Phosphorus +105.4%
Contains more Potassium +140.5%
Contains less Sodium -78.5%
Contains more Zinc +21.1%
Contains more Copper +709.5%
Contains more Manganese +247.8%
Contains more Selenium +80%
Contains more Calcium +29.6%

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.
Garden cress
Garden cress
10
:
0
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +54.8%
Contains more Vitamin E +677.8%
Contains more Vitamin C +53.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +27.3%
Contains more Folate +21.2%
Contains more Vitamin K +1091%
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +54.8%
Contains more Vitamin E +677.8%
Contains more Vitamin C +53.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +175%
Contains more Vitamin B6 +27.3%
Contains more Folate +21.2%
Contains more Vitamin K +1091%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +73.3%
Contains more Fats +250%
Contains more Carbs +152.3%
Contains more Other +125%
Equal in Water - 95.32
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
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +73.3%
Contains more Fats +250%
Contains more Carbs +152.3%
Contains more Other +125%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +1493.3%
Contains more Polyunsaturated fat +137.5%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +1493.3%
Contains more Polyunsaturated fat +137.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Chinese cabbage
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 Garden cress Chinese cabbage Opinion
Net carbs 4.4g 1.18g Garden cress
Protein 2.6g 1.5g Garden cress
Fats 0.7g 0.2g Garden cress
Carbs 5.5g 2.18g Garden cress
Calories 32kcal 13kcal Garden cress
Sugar 4.4g 1.18g Chinese cabbage
Fiber 1.1g 1g Garden cress
Calcium 81mg 105mg Chinese cabbage
Iron 1.3mg 0.8mg Garden cress
Magnesium 38mg 19mg Garden cress
Phosphorus 76mg 37mg Garden cress
Potassium 606mg 252mg Garden cress
Sodium 14mg 65mg Garden cress
Zinc 0.23mg 0.19mg Garden cress
Copper 0.17mg 0.021mg Garden cress
Manganese 0.553mg 0.159mg Garden cress
Selenium 0.9µg 0.5µg Garden cress
Vitamin A 6917IU 4468IU Garden cress
Vitamin A RAE 346µg 223µg Garden cress
Vitamin E 0.7mg 0.09mg Garden cress
Vitamin C 69mg 45mg Garden cress
Vitamin B1 0.08mg 0.04mg Garden cress
Vitamin B2 0.26mg 0.07mg Garden cress
Vitamin B3 1mg 0.5mg Garden cress
Vitamin B5 0.242mg 0.088mg Garden cress
Vitamin B6 0.247mg 0.194mg Garden cress
Folate 80µg 66µg Garden cress
Vitamin K 541.9µg 45.5µg Garden cress
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.023g 0.027g Garden cress
Monounsaturated Fat 0.239g 0.015g Garden cress
Polyunsaturated fat 0.228g 0.096g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Chinese cabbage
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
187%
Garden cress
56%
Chinese cabbage
Minerals Daily Need Coverage Score
33%
Garden cress
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.004g)
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?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.22g)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.