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Watercress vs Garden cress - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 4.2g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
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 - 0.004g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 27mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Watercress Garden cress
Lower in Sugars ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in price Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Watercress 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
119
Watercress
244
Garden cress
Mineral Summary Score
15
Watercress
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 Calcium +48.1%
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%
Contains more Calcium +48.1%
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%

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 E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%

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
14%
Watercress
16%
Garden cress
Carbohydrates
1%
Watercress
6%
Garden cress
Fats
0%
Watercress
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 Watercress Garden cress Opinion
Calories 11 32 Garden cress
Protein 2.3 2.6 Garden cress
Fats 0.1 0.7 Garden cress
Vitamin C 43 69 Garden cress
Carbs 1.29 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.3 Garden cress
Calcium 120 81 Watercress
Potassium 330 606 Garden cress
Magnesium 21 38 Garden cress
Sugars 0.2 4.4 Garden cress
Fiber 0.5 1.1 Garden cress
Copper 0.077 0.17 Garden cress
Zinc 0.11 0.23 Garden cress
Starch
Phosphorus 60 76 Garden cress
Sodium 41 14 Garden cress
Vitamin A 3191 6917 Garden cress
Vitamin E 1 0.7 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.08 Watercress
Vitamin B2 0.12 0.26 Garden cress
Vitamin B3 0.2 1 Garden cress
Vitamin B5 0.31 0.242 Watercress
Vitamin B6 0.129 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 250 541.9 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.023 Garden cress
Monounsaturated Fat 0.008 0.239 Garden cress
Polyunsaturated fat 0.035 0.228 Garden cress
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
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.