Garden cress vs. Watercress — In-Depth Nutrition Comparison
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The main differences between Garden cress and Watercress
- Watercress contains less Vitamin K, Vitamin C, Vitamin A RAE, Folate, Iron, Manganese, Vitamin B2, Copper, Vitamin B6, and Potassium than Garden cress.
- Daily need coverage for Vitamin K from Garden cress is 243% higher.
- Watercress has 9 times less Folate than Garden cress. Garden cress has 80µg of Folate, while Watercress has 9µg.
Food types used in this article are Cress, garden, raw and Watercress, raw.
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
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Iron
+550%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+26.7%
Contains
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Potassium
+83.6%
Contains
less
Sodium
-65.9%
Contains
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Zinc
+109.1%
Contains
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Copper
+120.8%
Contains
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Manganese
+126.6%
Contains
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Calcium
+48.1%
Equal in Selenium - 0.9
Contains
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Iron
+550%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+26.7%
Contains
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Potassium
+83.6%
Contains
less
Sodium
-65.9%
Contains
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Zinc
+109.1%
Contains
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Copper
+120.8%
Contains
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Manganese
+126.6%
Contains
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Calcium
+48.1%
Equal in Selenium - 0.9
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
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Vitamin A
+116.8%
Contains
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Vitamin C
+60.5%
Contains
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Vitamin B2
+116.7%
Contains
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Vitamin B3
+400%
Contains
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Vitamin B6
+91.5%
Contains
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Folate
+788.9%
Contains
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Vitamin K
+116.8%
Contains
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Vitamin E
+42.9%
Contains
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Vitamin B1
+12.5%
Contains
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Vitamin B5
+28.1%
Contains
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Vitamin A
+116.8%
Contains
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Vitamin C
+60.5%
Contains
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Vitamin B2
+116.7%
Contains
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Vitamin B3
+400%
Contains
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Vitamin B6
+91.5%
Contains
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Folate
+788.9%
Contains
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Vitamin K
+116.8%
Contains
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Vitamin E
+42.9%
Contains
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Vitamin B1
+12.5%
Contains
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Vitamin B5
+28.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+13%
Contains
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Fats
+600%
Contains
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Carbs
+326.4%
Contains
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Other
+50%
Equal in Water - 95.11
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Protein
+13%
Contains
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Fats
+600%
Contains
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Carbs
+326.4%
Contains
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Other
+50%
Equal in Water - 95.11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-14.8%
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Monounsaturated Fat
+2887.5%
Contains
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Polyunsaturated fat
+551.4%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Contains
less
Saturated Fat
-14.8%
Contains
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Monounsaturated Fat
+2887.5%
Contains
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Polyunsaturated fat
+551.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.4g | 0.79g |
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| Protein | 2.6g | 2.3g |
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| Fats | 0.7g | 0.1g |
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| Carbs | 5.5g | 1.29g |
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| Calories | 32kcal | 11kcal |
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| Sugar | 4.4g | 0.2g |
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| Fiber | 1.1g | 0.5g |
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| Calcium | 81mg | 120mg |
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| Iron | 1.3mg | 0.2mg |
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| Magnesium | 38mg | 21mg |
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| Phosphorus | 76mg | 60mg |
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| Potassium | 606mg | 330mg |
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| Sodium | 14mg | 41mg |
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| Zinc | 0.23mg | 0.11mg |
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| Copper | 0.17mg | 0.077mg |
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| Manganese | 0.553mg | 0.244mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 6917IU | 3191IU |
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| Vitamin A RAE | 346µg | 160µg |
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| Vitamin E | 0.7mg | 1mg |
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| Vitamin C | 69mg | 43mg |
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| Vitamin B1 | 0.08mg | 0.09mg |
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| Vitamin B2 | 0.26mg | 0.12mg |
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| Vitamin B3 | 1mg | 0.2mg |
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| Vitamin B5 | 0.242mg | 0.31mg |
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| Vitamin B6 | 0.247mg | 0.129mg |
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| Folate | 80µg | 9µg |
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| Vitamin K | 541.9µg | 250µg |
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| Tryptophan | 0.03mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.093mg |
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| Leucine | 0.166mg |
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| Lysine | 0.134mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.137mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.023g | 0.027g |
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| Monounsaturated Fat | 0.239g | 0.008g |
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| Polyunsaturated fat | 0.228g | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
91%
Minerals Daily Need Coverage Score
33%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)