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Spinach vs Garden cress - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 3.98g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.04g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 65mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Garden cress
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
244
Garden cress
Mineral Summary Score
30
Spinach
23
Garden cress

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +108.5%
Contains more Calcium +22.2%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Copper +30.8%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Equal in Potassium - 606
Contains more Iron +108.5%
Contains more Calcium +22.2%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Copper +30.8%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Equal in Potassium - 606

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +35.6%
Contains more Vitamin E +190%
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Equal in Vitamin B1 - 0.08
Contains more Vitamin A +35.6%
Contains more Vitamin E +190%
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Equal in Vitamin B1 - 0.08

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Spinach
16%
Garden cress
Carbohydrates
4%
Spinach
6%
Garden cress
Fats
2%
Spinach
3%
Garden cress

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Garden cress Opinion
Calories 23 32 Garden cress
Protein 2.86 2.6 Spinach
Fats 0.39 0.7 Garden cress
Vitamin C 28.1 69 Garden cress
Carbs 3.63 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 1.3 Spinach
Calcium 99 81 Spinach
Potassium 558 606 Garden cress
Magnesium 79 38 Spinach
Sugars 0.42 4.4 Garden cress
Fiber 2.2 1.1 Spinach
Copper 0.13 0.17 Garden cress
Zinc 0.53 0.23 Spinach
Starch
Phosphorus 49 76 Garden cress
Sodium 79 14 Garden cress
Vitamin A 9377 6917 Spinach
Vitamin E 2.03 0.7 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.08 Garden cress
Vitamin B2 0.189 0.26 Garden cress
Vitamin B3 0.724 1 Garden cress
Vitamin B5 0.065 0.242 Garden cress
Vitamin B6 0.195 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 482.9 541.9 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.023 Garden cress
Monounsaturated Fat 0.01 0.239 Garden cress
Polyunsaturated fat 0.165 0.228 Garden cress
Tryptophan 0.039 Spinach
Threonine 0.122 Spinach
Isoleucine 0.147 Spinach
Leucine 0.223 Spinach
Lysine 0.174 Spinach
Methionine 0.053 Spinach
Phenylalanine 0.129 Spinach
Valine 0.161 Spinach
Histidine 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.