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  6. Garden cress vs. Spinach

Garden cress vs. Spinach — In-Depth Nutrition Comparison

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Differences between Garden cress and Spinach

  • Garden cress has more Vitamin C, and Vitamin K, while Spinach has more Iron, Vitamin A RAE, Manganese, Folate, Magnesium, Vitamin E , Calcium, and Fiber.
  • Garden cress's daily need coverage for Vitamin C is 66% higher.

The food types used in this comparison are Cress, garden, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Garden cress vs Spinach 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
3
:
7
Spinach
Spinach
Contains more Phosphorus +35.7%
Contains more Potassium +30%
Contains less Sodium -80%
Contains more Calcium +67.9%
Contains more Iron +174.6%
Contains more Magnesium +128.9%
Contains more Zinc +230.4%
Contains more Manganese +69.1%
Contains more Selenium +66.7%
Equal in Copper - 0.174
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +35.7%
Contains more Potassium +30%
Contains less Sodium -80%
Contains more Calcium +67.9%
Contains more Iron +174.6%
Contains more Magnesium +128.9%
Contains more Zinc +230.4%
Contains more Manganese +69.1%
Contains more Selenium +66.7%
Equal in Copper - 0.174

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
6
:
4
Spinach
Spinach
Contains more Vitamin C +604.1%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +66.9%
Contains more Vitamin A +51.5%
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +18.8%
Contains more Folate +82.5%
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242
Equal in Vitamin K - 493.6
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +604.1%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +66.9%
Contains more Vitamin A +51.5%
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +18.8%
Contains more Folate +82.5%
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242
Equal in Vitamin K - 493.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Spinach
Spinach
Contains more Fats +169.2%
Contains more Carbs +46.7%
Contains more Protein +14.2%
Equal in Water - 91.21
Equal in Other - 1.81
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +169.2%
Contains more Carbs +46.7%
Contains more Protein +14.2%
Equal in Water - 91.21
Equal in Other - 1.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Spinach
Spinach
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +3883.3%
Contains more Polyunsaturated fat +109.2%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +3883.3%
Contains more Polyunsaturated fat +109.2%

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 Spinach
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Spinach Opinion
Net carbs 4.4g 1.35g Garden cress
Protein 2.6g 2.97g Spinach
Fats 0.7g 0.26g Garden cress
Carbs 5.5g 3.75g Garden cress
Calories 32kcal 23kcal Garden cress
Sugar 4.4g 0.43g Spinach
Fiber 1.1g 2.4g Spinach
Calcium 81mg 136mg Spinach
Iron 1.3mg 3.57mg Spinach
Magnesium 38mg 87mg Spinach
Phosphorus 76mg 56mg Garden cress
Potassium 606mg 466mg Garden cress
Sodium 14mg 70mg Garden cress
Zinc 0.23mg 0.76mg Spinach
Copper 0.17mg 0.174mg Spinach
Manganese 0.553mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 6917IU 10481IU Spinach
Vitamin A RAE 346µg 524µg Spinach
Vitamin E 0.7mg 2.08mg Spinach
Vitamin C 69mg 9.8mg Garden cress
Vitamin B1 0.08mg 0.095mg Spinach
Vitamin B2 0.26mg 0.236mg Garden cress
Vitamin B3 1mg 0.49mg Garden cress
Vitamin B5 0.242mg 0.145mg Garden cress
Vitamin B6 0.247mg 0.242mg Garden cress
Folate 80µg 146µg Spinach
Vitamin K 541.9µg 493.6µg Garden cress
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.023g 0.043g Garden cress
Monounsaturated Fat 0.239g 0.006g Garden cress
Polyunsaturated fat 0.228g 0.109g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
33%
Garden cress
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.02g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.