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Garden cress vs Scallion - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Scallion
Scallion contains less Sugars (difference - 2.07g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.009g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 2mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Scallion
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden cress Scallion
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
82
Scallion
Mineral Summary Score
23
Garden cress
15
Scallion

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 Calcium +12.5%
Contains more Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%
Contains more Iron +13.8%
Contains more Zinc +69.6%
Contains more Calcium +12.5%
Contains more Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%
Contains more Iron +13.8%
Contains more Zinc +69.6%

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 +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +161.8%
Contains more Vitamin C +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +161.8%

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
11%
Scallion
Carbohydrates
6%
Garden cress
7%
Scallion
Fats
3%
Garden cress
1%
Scallion

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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 Scallion Opinion
Calories 32 32
Protein 2.6 1.83 Garden cress
Fats 0.7 0.19 Garden cress
Vitamin C 69 18.8 Garden cress
Carbs 5.5 7.34 Scallion
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 1.48 Scallion
Calcium 81 72 Garden cress
Potassium 606 276 Garden cress
Magnesium 38 20 Garden cress
Sugars 4.4 2.33 Garden cress
Fiber 1.1 2.6 Scallion
Copper 0.17 0.083 Garden cress
Zinc 0.23 0.39 Scallion
Starch
Phosphorus 76 37 Garden cress
Sodium 14 16 Garden cress
Vitamin A 6917 997 Garden cress
Vitamin E 0.7 0.55 Garden cress
Vitamin D 0 0
Vitamin B1 0.08 0.055 Garden cress
Vitamin B2 0.26 0.08 Garden cress
Vitamin B3 1 0.525 Garden cress
Vitamin B5 0.242 0.075 Garden cress
Vitamin B6 0.247 0.061 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 207 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.023 0.032 Garden cress
Monounsaturated Fat 0.239 0.027 Garden cress
Polyunsaturated fat 0.228 0.074 Garden cress
Tryptophan 0.02 Scallion
Threonine 0.072 Scallion
Isoleucine 0.077 Scallion
Leucine 0.109 Scallion
Lysine 0.091 Scallion
Methionine 0.02 Scallion
Phenylalanine 0.059 Scallion
Valine 0.081 Scallion
Histidine 0.032 Scallion
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.