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  6. Kiwifruit vs. Garden cress

Kiwifruit vs. Garden cress — In-Depth Nutrition Comparison

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Differences between Kiwifruit and Garden cress

  • Kiwifruit has more Vitamin C, and Fiber, while Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Vitamin B6, Folate, Iron, and Potassium.
  • Garden cress's daily need coverage for Vitamin K is 418% higher.
  • Garden cress contains 3 times less Fiber than Kiwifruit. Kiwifruit contains 3g of Fiber, while Garden cress contains 1.1g.

The food types used in this comparison are Kiwifruit, green, raw and Cress, garden, raw.

Infographic

Kiwifruit vs Garden cress 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.
Kiwifruit
Kiwifruit
1
:
9
Garden cress
Garden cress
Contains less Sodium -78.6%
Contains more Calcium +138.2%
Contains more Iron +319.4%
Contains more Magnesium +123.5%
Contains more Phosphorus +123.5%
Contains more Potassium +94.2%
Contains more Zinc +64.3%
Contains more Copper +30.8%
Contains more Manganese +464.3%
Contains more Selenium +350%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -78.6%
Contains more Calcium +138.2%
Contains more Iron +319.4%
Contains more Magnesium +123.5%
Contains more Phosphorus +123.5%
Contains more Potassium +94.2%
Contains more Zinc +64.3%
Contains more Copper +30.8%
Contains more Manganese +464.3%
Contains more Selenium +350%

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.
Kiwifruit
Kiwifruit
2
:
8
Garden cress
Garden cress
Contains more Vitamin E +108.6%
Contains more Vitamin C +34.3%
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Folate +220%
Contains more Vitamin K +1244.7%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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%
Contains more Vitamin E +108.6%
Contains more Vitamin C +34.3%
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Folate +220%
Contains more Vitamin K +1244.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Garden cress
Garden cress
Contains more Carbs +166.5%
Contains more Protein +128.1%
Contains more Fats +34.6%
Contains more Other +195.1%
Equal in Water - 89.4
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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
Contains more Carbs +166.5%
Contains more Protein +128.1%
Contains more Fats +34.6%
Contains more Other +195.1%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +25.9%
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +408.5%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +25.9%
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +408.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Garden cress
Lower in Sodium ok
Lower in Sugar 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 Kiwifruit Garden cress Opinion
Net carbs 11.66g 4.4g Kiwifruit
Protein 1.14g 2.6g Garden cress
Fats 0.52g 0.7g Garden cress
Carbs 14.66g 5.5g Kiwifruit
Calories 61kcal 32kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 4.4g Garden cress
Fiber 3g 1.1g Kiwifruit
Calcium 34mg 81mg Garden cress
Iron 0.31mg 1.3mg Garden cress
Magnesium 17mg 38mg Garden cress
Phosphorus 34mg 76mg Garden cress
Potassium 312mg 606mg Garden cress
Sodium 3mg 14mg Kiwifruit
Zinc 0.14mg 0.23mg Garden cress
Copper 0.13mg 0.17mg Garden cress
Manganese 0.098mg 0.553mg Garden cress
Selenium 0.2µg 0.9µg Garden cress
Vitamin A 87IU 6917IU Garden cress
Vitamin A RAE 4µg 346µg Garden cress
Vitamin E 1.46mg 0.7mg Kiwifruit
Vitamin C 92.7mg 69mg Kiwifruit
Vitamin B1 0.027mg 0.08mg Garden cress
Vitamin B2 0.025mg 0.26mg Garden cress
Vitamin B3 0.341mg 1mg Garden cress
Vitamin B5 0.183mg 0.242mg Garden cress
Vitamin B6 0.063mg 0.247mg Garden cress
Folate 25µg 80µg Garden cress
Vitamin K 40.3µg 541.9µg Garden cress
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.023g Garden cress
Monounsaturated Fat 0.047g 0.239g Garden cress
Polyunsaturated fat 0.287g 0.228g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Garden cress
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
42%
Kiwifruit
187%
Garden cress
Minerals Daily Need Coverage Score
14%
Kiwifruit
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 58)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.