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Garden cress vs Marrow-stem Kale - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 3.94g)
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 cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Marrow-stem Kale
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden cress Marrow-stem Kale
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
244
Garden cress
186
Marrow-stem Kale
Mineral Summary Score
23
Garden cress
17
Marrow-stem Kale

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +176.6%
Contains more Potassium +184.5%
Contains more Magnesium +40.7%
Contains more Copper +269.6%
Contains more Phosphorus +204%
Contains less Sodium -17.6%
Contains more Calcium +186.4%
Equal in Zinc - 0.21
Contains more Iron +176.6%
Contains more Potassium +184.5%
Contains more Magnesium +40.7%
Contains more Copper +269.6%
Contains more Phosphorus +204%
Contains less Sodium -17.6%
Contains more Calcium +186.4%
Equal in Zinc - 0.21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +95.5%
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%
Contains more Vitamin C +95.5%
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Garden cress
18%
Marrow-stem Kale
Carbohydrates
6%
Garden cress
5%
Marrow-stem Kale
Fats
3%
Garden cress
3%
Marrow-stem Kale

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden cress Marrow-stem Kale Opinion
Calories 32 32
Protein 2.6 3.02 Marrow-stem Kale
Fats 0.7 0.61 Garden cress
Vitamin C 69 35.3 Garden cress
Carbs 5.5 5.42 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 0.47 Garden cress
Calcium 81 232 Marrow-stem Kale
Potassium 606 213 Garden cress
Magnesium 38 27 Garden cress
Sugars 4.4 0.46 Garden cress
Fiber 1.1 4 Marrow-stem Kale
Copper 0.17 0.046 Garden cress
Zinc 0.23 0.21 Garden cress
Starch
Phosphorus 76 25 Garden cress
Sodium 14 17 Garden cress
Vitamin A 6917 5019 Garden cress
Vitamin E 0.7 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.08 0.054 Garden cress
Vitamin B2 0.26 0.13 Garden cress
Vitamin B3 1 0.742 Garden cress
Vitamin B5 0.242 0.267 Marrow-stem Kale
Vitamin B6 0.247 0.165 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 437.1 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.023 0.055 Garden cress
Monounsaturated Fat 0.239 0.03 Garden cress
Polyunsaturated fat 0.228 0.201 Garden cress
Tryptophan 0.031 Marrow-stem Kale
Threonine 0.086 Marrow-stem Kale
Isoleucine 0.1 Marrow-stem Kale
Leucine 0.151 Marrow-stem Kale
Lysine 0.117 Marrow-stem Kale
Methionine 0.033 Marrow-stem Kale
Phenylalanine 0.087 Marrow-stem Kale
Valine 0.12 Marrow-stem Kale
Histidine 0.047 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.