Arugula vs. Garden cress — In-Depth Nutrition Comparison
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Important differences between Arugula and Garden cress
- Arugula has more Calcium, however, Garden cress has more Vitamin K, Vitamin C, Vitamin A, Vitamin B6, Vitamin B2, Copper, Manganese, and Potassium.
- Garden cress's daily need coverage for Vitamin K is 361% more.
- Arugula has 2 times more Calcium than Garden cress. Arugula has 160mg of Calcium, while Garden cress has 81mg.
The food varieties used in the comparison are Arugula, 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 more MagnesiumMagnesium | +23.7% |
| Contains more CalciumCalcium | +97.5% |
| Contains more IronIron | +12.3% |
| Contains more ZincZinc | +104.3% |
| Contains more PotassiumPotassium | +64.2% |
| Contains more CopperCopper | +123.7% |
| Contains more PhosphorusPhosphorus | +46.2% |
| Contains less SodiumSodium | -48.1% |
| Contains more ManganeseManganese | +72.3% |
| Contains more SeleniumSelenium | +200% |
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 more Vitamin B5Vitamin B5 | +80.6% |
| Contains more FolateFolate | +21.3% |
| Contains more Vitamin CVitamin C | +360% |
| Contains more Vitamin AVitamin A | +191.5% |
| Contains more Vitamin EVitamin E | +62.8% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +202.3% |
| Contains more Vitamin B3Vitamin B3 | +227.9% |
| Contains more Vitamin B6Vitamin B6 | +238.4% |
| Contains more Vitamin KVitamin K | +399% |
| Contains more CholineCholine | +27.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more CarbsCarbs | +50.7% |
| Contains more OtherOther | +28.6% |
~equal in
Protein
~2.6g
~equal in
Fats
~0.7g
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.086 g
Monounsaturated Fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
| Contains less Sat. FatSaturated Fat | -73.3% |
| Contains more Mono. FatMonounsaturated Fat | +387.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 32kcal |
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| Protein | 2.58g | 2.6g |
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| Fats | 0.66g | 0.7g |
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| Vitamin C | 15mg | 69mg |
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| Net carbs | 2.05g | 4.4g |
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| Carbs | 3.65g | 5.5g |
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| Magnesium | 47mg | 38mg |
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| Calcium | 160mg | 81mg |
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| Potassium | 369mg | 606mg |
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| Iron | 1.46mg | 1.3mg |
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| Sugar | 2.05g | 4.4g |
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| Fiber | 1.6g | 1.1g |
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| Copper | 0.076mg | 0.17mg |
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| Zinc | 0.47mg | 0.23mg |
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| Phosphorus | 52mg | 76mg |
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| Sodium | 27mg | 14mg |
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| Vitamin A | 2373IU | 6917IU |
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| Vitamin A | 119µg | 346µg |
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| Vitamin E | 0.43mg | 0.7mg |
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| Manganese | 0.321mg | 0.553mg |
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| Selenium | 0.3µg | 0.9µg |
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| Vitamin B1 | 0.044mg | 0.08mg |
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| Vitamin B2 | 0.086mg | 0.26mg |
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| Vitamin B3 | 0.305mg | 1mg |
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| Vitamin B5 | 0.437mg | 0.242mg |
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| Vitamin B6 | 0.073mg | 0.247mg |
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| Vitamin K | 108.6µg | 541.9µg |
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| Folate | 97µg | 80µg |
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| Choline | 15.3mg | 19.5mg |
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| Saturated Fat | 0.086g | 0.023g |
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| Monounsaturated Fat | 0.049g | 0.239g |
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| Polyunsaturated fat | 0.319g | 0.228g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
173%
Minerals Daily Need Coverage Score
28%
33%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 0.063g)
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 - $0.4)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 2.35g)
Which food contains less Cholesterol?
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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.