Mustard Greens Raw vs. Garden cress — In-Depth Nutrition Comparison
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Summary of differences between Mustard Greens Raw and Garden cress
- Mustard Greens Raw have more Vitamin E , and Fiber, while Garden cress have more Vitamin K, Vitamin A RAE, Folate, Vitamin B2, Potassium, and Vitamin B6.
- Garden cress covers your daily need of Vitamin K 237% more than Mustard Greens Raw.
- Mustard Greens Raw contain 3 times more Fiber than Garden cress. While Mustard Greens Raw contain 3.2g of Fiber, Garden cress contains only 1.1g.
These are the specific foods used in this comparison Mustard greens, raw and Cress, garden, 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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Calcium
+42%
Contains
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Iron
+26.2%
Contains
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Magnesium
+18.8%
Contains
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Phosphorus
+31%
Contains
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Potassium
+57.8%
Contains
less
Sodium
-30%
Equal in Zinc - 0.23
Equal in Copper - 0.17
Equal in Selenium - 0.9
Contains
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Calcium
+42%
Contains
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Iron
+26.2%
Contains
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Magnesium
+18.8%
Contains
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Phosphorus
+31%
Contains
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Potassium
+57.8%
Contains
less
Sodium
-30%
Equal in Zinc - 0.23
Equal in Copper - 0.17
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 E
+187.1%
Contains
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Vitamin A
+128.7%
Contains
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Vitamin B2
+136.4%
Contains
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Vitamin B3
+25%
Contains
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Vitamin B5
+15.2%
Contains
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Vitamin B6
+37.2%
Contains
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Folate
+566.7%
Contains
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Vitamin K
+110.4%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08
Contains
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Vitamin E
+187.1%
Contains
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Vitamin A
+128.7%
Contains
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Vitamin B2
+136.4%
Contains
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Vitamin B3
+25%
Contains
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Vitamin B5
+15.2%
Contains
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Vitamin B6
+37.2%
Contains
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Folate
+566.7%
Contains
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Vitamin K
+110.4%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+66.7%
Contains
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Carbs
+17.8%
Contains
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Other
+33.3%
Equal in Protein - 2.6
Equal in Water - 89.4
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Contains
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Fats
+66.7%
Contains
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Carbs
+17.8%
Contains
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Other
+33.3%
Equal in Protein - 2.6
Equal in Water - 89.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.5%
Contains
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Monounsaturated Fat
+159.8%
Contains
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Polyunsaturated fat
+500%
Saturated Fat:
0.01 g
Monounsaturated Fat:
0.092 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Contains
less
Saturated Fat
-56.5%
Contains
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Monounsaturated Fat
+159.8%
Contains
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Polyunsaturated fat
+500%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.47g | 4.4g | |
Protein | 2.86g | 2.6g | |
Fats | 0.42g | 0.7g | |
Carbs | 4.67g | 5.5g | |
Calories | 27kcal | 32kcal | |
Sugar | 1.32g | 4.4g | |
Fiber | 3.2g | 1.1g | |
Calcium | 115mg | 81mg | |
Iron | 1.64mg | 1.3mg | |
Magnesium | 32mg | 38mg | |
Phosphorus | 58mg | 76mg | |
Potassium | 384mg | 606mg | |
Sodium | 20mg | 14mg | |
Zinc | 0.25mg | 0.23mg | |
Copper | 0.165mg | 0.17mg | |
Manganese | 0.553mg | ||
Selenium | 0.9µg | 0.9µg | |
Vitamin A | 3024IU | 6917IU | |
Vitamin A RAE | 151µg | 346µg | |
Vitamin E | 2.01mg | 0.7mg | |
Vitamin C | 70mg | 69mg | |
Vitamin B1 | 0.08mg | 0.08mg | |
Vitamin B2 | 0.11mg | 0.26mg | |
Vitamin B3 | 0.8mg | 1mg | |
Vitamin B5 | 0.21mg | 0.242mg | |
Vitamin B6 | 0.18mg | 0.247mg | |
Folate | 12µg | 80µg | |
Vitamin K | 257.5µg | 541.9µg | |
Saturated Fat | 0.01g | 0.023g | |
Monounsaturated Fat | 0.092g | 0.239g | |
Polyunsaturated fat | 0.038g | 0.228g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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
102%
187%
Minerals Daily Need Coverage Score
25%
33%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.013g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress is cheaper (difference - $1.4)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.