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  6. Spinach vs. Garden cress

Spinach vs. Garden cress — In-Depth Nutrition Comparison

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Differences between Spinach and Garden cress

  • Spinach has more Iron, Vitamin A RAE, Manganese, Folate, Magnesium, Vitamin E , Calcium, and Fiber, while Garden cress has more Vitamin C, and Vitamin K.
  • Garden cress's daily need coverage for Vitamin C is 66% higher.
  • Garden cress contains 3 times less Vitamin E than Spinach. Spinach contains 2.08mg of Vitamin E , while Garden cress contains 0.7mg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Cress, garden, raw.

Infographic

Spinach 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.
Spinach
Spinach
7
:
3
Garden cress
Garden cress
Contains more Calcium +67.9%
Contains more Iron +174.6%
Contains more Magnesium +128.9%
Contains more Zinc +230.4%
Contains more Manganese +69.1%
Contains more Selenium +66.7%
Contains more Phosphorus +35.7%
Contains more Potassium +30%
Contains less Sodium -80%
Equal in Copper - 0.17
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +67.9%
Contains more Iron +174.6%
Contains more Magnesium +128.9%
Contains more Zinc +230.4%
Contains more Manganese +69.1%
Contains more Selenium +66.7%
Contains more Phosphorus +35.7%
Contains more Potassium +30%
Contains less Sodium -80%
Equal in Copper - 0.17

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.
Spinach
Spinach
4
:
6
Garden cress
Garden cress
Contains more Vitamin A +51.5%
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +18.8%
Contains more Folate +82.5%
Contains more Vitamin C +604.1%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +66.9%
Equal in Vitamin B6 - 0.247
Equal in Vitamin K - 541.9
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +51.5%
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +18.8%
Contains more Folate +82.5%
Contains more Vitamin C +604.1%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +104.1%
Contains more Vitamin B5 +66.9%
Equal in Vitamin B6 - 0.247
Equal in Vitamin K - 541.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Garden cress
Garden cress
Contains more Protein +14.2%
Contains more Fats +169.2%
Contains more Carbs +46.7%
Equal in Water - 89.4
Equal in Other - 1.8
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +14.2%
Contains more Fats +169.2%
Contains more Carbs +46.7%
Equal in Water - 89.4
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +3883.3%
Contains more Polyunsaturated fat +109.2%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +3883.3%
Contains more Polyunsaturated fat +109.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Garden cress
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Garden cress Opinion
Net carbs 1.35g 4.4g Garden cress
Protein 2.97g 2.6g Spinach
Fats 0.26g 0.7g Garden cress
Carbs 3.75g 5.5g Garden cress
Calories 23kcal 32kcal Garden cress
Sugar 0.43g 4.4g Spinach
Fiber 2.4g 1.1g Spinach
Calcium 136mg 81mg Spinach
Iron 3.57mg 1.3mg Spinach
Magnesium 87mg 38mg Spinach
Phosphorus 56mg 76mg Garden cress
Potassium 466mg 606mg Garden cress
Sodium 70mg 14mg Garden cress
Zinc 0.76mg 0.23mg Spinach
Copper 0.174mg 0.17mg Spinach
Manganese 0.935mg 0.553mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 6917IU Spinach
Vitamin A RAE 524µg 346µg Spinach
Vitamin E 2.08mg 0.7mg Spinach
Vitamin C 9.8mg 69mg Garden cress
Vitamin B1 0.095mg 0.08mg Spinach
Vitamin B2 0.236mg 0.26mg Garden cress
Vitamin B3 0.49mg 1mg Garden cress
Vitamin B5 0.145mg 0.242mg Garden cress
Vitamin B6 0.242mg 0.247mg Garden cress
Folate 146µg 80µg Spinach
Vitamin K 493.6µg 541.9µg Garden cress
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.023g Garden cress
Monounsaturated Fat 0.006g 0.239g Garden cress
Polyunsaturated fat 0.109g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
187%
Garden cress
Minerals Daily Need Coverage Score
52%
Spinach
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.