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Amaranth leaves vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between amaranth leaves and garden cress?

  • Amaranth leaves are richer in vitamin K, manganese, calcium, iron, and zinc, yet garden cress is richer in vitamin A, vitamin C, and vitamin B2.
  • Amaranth leaves' daily need coverage for vitamin K is 498% higher.
  • Amaranth leaves have 4 times more zinc than garden cress. Amaranth leaves have 0.9mg of zinc, while garden cress has 0.23mg.

We used Amaranth leaves, raw and Cress, garden, raw types in this comparison.

Infographic

Amaranth leaves vs Garden cress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +44.7%
Contains more CalciumCalcium +165.4%
Contains more IronIron +78.5%
Contains more ZincZinc +291.3%
Contains more ManganeseManganese +60%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -30%
~equal in Potassium ~606mg
~equal in Copper ~0.17mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin KVitamin K +110.4%
Contains more Vitamin CVitamin C +59.4%
Contains more Vitamin AVitamin A +137%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin B5Vitamin B5 +278.1%
Contains more Vitamin B6Vitamin B6 +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Garden cress DV% diff.
Vitamin K 1140µg 541.9µg 498%
Vitamin C 43.3mg 69mg 29%
Vitamin A 146µg 346µg 22%
Manganese 0.885mg 0.553mg 14%
Calcium 215mg 81mg 13%
Iron 2.32mg 1.3mg 13%
Vitamin B2 0.158mg 0.26mg 8%
Zinc 0.9mg 0.23mg 6%
Vitamin E 0.7mg 5%
Vitamin B5 0.064mg 0.242mg 4%
Vitamin B6 0.192mg 0.247mg 4%
Phosphorus 50mg 76mg 4%
Vitamin B1 0.027mg 0.08mg 4%
Fiber 1.1g 4%
Magnesium 55mg 38mg 4%
Choline 19.5mg 4%
Vitamin B3 0.658mg 1mg 2%
Copper 0.162mg 0.17mg 1%
Folate 85µg 80µg 1%
Polyunsaturated fat 0.147g 0.228g 1%
Fats 0.33g 0.7g 1%
Calories 23kcal 32kcal 0%
Protein 2.46g 2.6g 0%
Carbs 4.02g 5.5g 0%
Net carbs 4.02g 4.4g N/A
Potassium 611mg 606mg 0%
Sugar 4.4g N/A
Sodium 20mg 14mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.091g 0.023g 0%
Monounsaturated fat 0.076g 0.239g 0%
Tryptophan 0.031mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
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 FatsFats +112.1%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +20%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +214.5%
Contains more Poly. FatPolyunsaturated fat +55.1%

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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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.