Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garden cress vs. Scallion — In-Depth Nutrition Comparison

Compare

The main differences between Garden cress and Scallion

  • Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Manganese, Vitamin B6, Vitamin B2, Potassium, Copper, and Phosphorus, however, Scallion has more Fiber.
  • Daily need coverage for Vitamin K from Garden cress is 279% higher.
  • Scallion has 7 times less Vitamin A RAE than Garden cress. Garden cress has 346µg of Vitamin A RAE, while Scallion has 50µg.

Food types used in this article are Cress, garden, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Garden cress vs Scallion 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 Calcium +12.5%
Contains more Magnesium +90%
Contains more Phosphorus +105.4%
Contains more Potassium +119.6%
Contains less Sodium -12.5%
Contains more Copper +104.8%
Contains more Manganese +245.6%
Contains more Selenium +50%
Contains more Iron +13.8%
Contains more Zinc +69.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Calcium +12.5%
Contains more Magnesium +90%
Contains more Phosphorus +105.4%
Contains more Potassium +119.6%
Contains less Sodium -12.5%
Contains more Copper +104.8%
Contains more Manganese +245.6%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
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 Folate +25%
Contains more Vitamin K +161.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
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 Folate +25%
Contains more Vitamin K +161.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.1%
Contains more Fats +268.4%
Contains more Other +122.2%
Contains more Carbs +33.5%
Equal in Water - 89.83
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +42.1%
Contains more Fats +268.4%
Contains more Other +122.2%
Contains more Carbs +33.5%
Equal in Water - 89.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.1%
Contains more Monounsaturated Fat +785.2%
Contains more Polyunsaturated fat +208.1%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -28.1%
Contains more Monounsaturated Fat +785.2%
Contains more Polyunsaturated fat +208.1%

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 Scallion
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Scallion Opinion
Net carbs 4.4g 4.74g Scallion
Protein 2.6g 1.83g Garden cress
Fats 0.7g 0.19g Garden cress
Carbs 5.5g 7.34g Scallion
Calories 32kcal 32kcal
Sugar 4.4g 2.33g Scallion
Fiber 1.1g 2.6g Scallion
Calcium 81mg 72mg Garden cress
Iron 1.3mg 1.48mg Scallion
Magnesium 38mg 20mg Garden cress
Phosphorus 76mg 37mg Garden cress
Potassium 606mg 276mg Garden cress
Sodium 14mg 16mg Garden cress
Zinc 0.23mg 0.39mg Scallion
Copper 0.17mg 0.083mg Garden cress
Manganese 0.553mg 0.16mg Garden cress
Selenium 0.9µg 0.6µg Garden cress
Vitamin A 6917IU 997IU Garden cress
Vitamin A RAE 346µg 50µg Garden cress
Vitamin E 0.7mg 0.55mg Garden cress
Vitamin C 69mg 18.8mg Garden cress
Vitamin B1 0.08mg 0.055mg Garden cress
Vitamin B2 0.26mg 0.08mg Garden cress
Vitamin B3 1mg 0.525mg Garden cress
Vitamin B5 0.242mg 0.075mg Garden cress
Vitamin B6 0.247mg 0.061mg Garden cress
Folate 80µg 64µg Garden cress
Vitamin K 541.9µg 207µg Garden cress
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.023g 0.032g Garden cress
Monounsaturated Fat 0.239g 0.027g Garden cress
Polyunsaturated fat 0.228g 0.074g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

People also compare

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
63%
Scallion
Minerals Daily Need Coverage Score
33%
Garden cress
20%
Scallion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.009g)
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 - $0.2)
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 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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.