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Garden cress vs Mustard Greens - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.013g)
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 - $1.4)
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 - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Mustard Greens
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden cress Mustard Greens
Low Calories diet ok
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
134
Mustard Greens
Mineral Summary Score
23
Garden cress
21
Mustard Greens

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 Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Contains more Iron +26.2%
Contains more Calcium +42%
Equal in Copper - 0.165
Equal in Zinc - 0.25
Contains more Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Contains more Iron +26.2%
Contains more Calcium +42%
Equal in Copper - 0.165
Equal in Zinc - 0.25

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 A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Vitamin K +110.4%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Vitamin K +110.4%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08

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
17%
Mustard Greens
Carbohydrates
6%
Garden cress
5%
Mustard Greens
Fats
3%
Garden cress
2%
Mustard Greens

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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 Mustard Greens Opinion
Calories 32 27 Garden cress
Protein 2.6 2.86 Mustard Greens
Fats 0.7 0.42 Garden cress
Vitamin C 69 70 Mustard Greens
Carbs 5.5 4.67 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 1.64 Mustard Greens
Calcium 81 115 Mustard Greens
Potassium 606 384 Garden cress
Magnesium 38 32 Garden cress
Sugars 4.4 1.32 Garden cress
Fiber 1.1 3.2 Mustard Greens
Copper 0.17 0.165 Garden cress
Zinc 0.23 0.25 Mustard Greens
Starch
Phosphorus 76 58 Garden cress
Sodium 14 20 Garden cress
Vitamin A 6917 3024 Garden cress
Vitamin E 0.7 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.08
Vitamin B2 0.26 0.11 Garden cress
Vitamin B3 1 0.8 Garden cress
Vitamin B5 0.242 0.21 Garden cress
Vitamin B6 0.247 0.18 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 257.5 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.023 0.01 Mustard Greens
Monounsaturated Fat 0.239 0.092 Garden cress
Polyunsaturated fat 0.228 0.038 Garden cress
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
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.