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Garden cress vs. Strawberry — In-Depth Nutrition Comparison

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How are Garden cress and Strawberry different?

  • Garden cress has more Vitamin K, Vitamin A RAE, Vitamin B2, Vitamin B6, Folate, Copper, Potassium, Vitamin C, Iron, and Phosphorus than Strawberry.
  • Daily need coverage for Vitamin K from Garden cress is 450% higher.
  • Garden cress contains 346 times more Vitamin A RAE than Strawberry. While Garden cress contains 346µg of Vitamin A RAE, Strawberry contains only 1µg.

Cress, garden, raw and Strawberries, raw are the varieties used in this article.

Infographic

Garden cress vs Strawberry infographic
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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 +406.3%
Contains more Iron +217.1%
Contains more Magnesium +192.3%
Contains more Phosphorus +216.7%
Contains more Potassium +296.1%
Contains more Zinc +64.3%
Contains more Copper +254.2%
Contains more Manganese +43.3%
Contains more Selenium +125%
Contains less Sodium -92.9%
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 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Calcium +406.3%
Contains more Iron +217.1%
Contains more Magnesium +192.3%
Contains more Phosphorus +216.7%
Contains more Potassium +296.1%
Contains more Zinc +64.3%
Contains more Copper +254.2%
Contains more Manganese +43.3%
Contains more Selenium +125%
Contains less Sodium -92.9%

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 +57541.7%
Contains more Vitamin E +141.4%
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +159.1%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +425.5%
Contains more Folate +233.3%
Contains more Vitamin K +24531.8%
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin A +57541.7%
Contains more Vitamin E +141.4%
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +159.1%
Contains more Vitamin B5 +93.6%
Contains more Vitamin B6 +425.5%
Contains more Folate +233.3%
Contains more Vitamin K +24531.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +288.1%
Contains more Fats +133.3%
Contains more Other +350%
Contains more Carbs +39.6%
Equal in Water - 90.95
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +288.1%
Contains more Fats +133.3%
Contains more Other +350%
Contains more Carbs +39.6%
Equal in Water - 90.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +455.8%
Contains more Polyunsaturated fat +47.1%
Contains less Saturated Fat -34.8%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +455.8%
Contains more Polyunsaturated fat +47.1%
Contains less Saturated Fat -34.8%

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 Strawberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Strawberry Opinion
Net carbs 4.4g 5.68g Strawberry
Protein 2.6g 0.67g Garden cress
Fats 0.7g 0.3g Garden cress
Carbs 5.5g 7.68g Strawberry
Calories 32kcal 32kcal
Starch 0.04g Strawberry
Fructose 2.44g Strawberry
Sugar 4.4g 4.89g Garden cress
Fiber 1.1g 2g Strawberry
Calcium 81mg 16mg Garden cress
Iron 1.3mg 0.41mg Garden cress
Magnesium 38mg 13mg Garden cress
Phosphorus 76mg 24mg Garden cress
Potassium 606mg 153mg Garden cress
Sodium 14mg 1mg Strawberry
Zinc 0.23mg 0.14mg Garden cress
Copper 0.17mg 0.048mg Garden cress
Manganese 0.553mg 0.386mg Garden cress
Selenium 0.9µg 0.4µg Garden cress
Vitamin A 6917IU 12IU Garden cress
Vitamin A RAE 346µg 1µg Garden cress
Vitamin E 0.7mg 0.29mg Garden cress
Vitamin C 69mg 58.8mg Garden cress
Vitamin B1 0.08mg 0.024mg Garden cress
Vitamin B2 0.26mg 0.022mg Garden cress
Vitamin B3 1mg 0.386mg Garden cress
Vitamin B5 0.242mg 0.125mg Garden cress
Vitamin B6 0.247mg 0.047mg Garden cress
Folate 80µg 24µg Garden cress
Vitamin K 541.9µg 2.2µg Garden cress
Tryptophan 0.008mg Strawberry
Threonine 0.02mg Strawberry
Isoleucine 0.016mg Strawberry
Leucine 0.034mg Strawberry
Lysine 0.026mg Strawberry
Methionine 0.002mg Strawberry
Phenylalanine 0.019mg Strawberry
Valine 0.019mg Strawberry
Histidine 0.012mg Strawberry
Saturated Fat 0.023g 0.015g Strawberry
Monounsaturated Fat 0.239g 0.043g Garden cress
Polyunsaturated fat 0.228g 0.155g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Strawberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
22%
Strawberry
Minerals Daily Need Coverage Score
33%
Garden cress
13%
Strawberry

Comparison summary

Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 40)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.6)
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.