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 A, vitamin C, 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 | +190.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 541.9µg | 361% |
| Vitamin C | 15mg | 69mg | 60% |
| Vitamin A | 119µg | 346µg | 25% |
| Vitamin B6 | 0.073mg | 0.247mg | 13% |
| Vitamin B2 | 0.086mg | 0.26mg | 13% |
| Manganese | 0.321mg | 0.553mg | 10% |
| Copper | 0.076mg | 0.17mg | 10% |
| Calcium | 160mg | 81mg | 8% |
| Potassium | 369mg | 606mg | 7% |
| Vitamin B3 | 0.305mg | 1mg | 4% |
| Folate | 97µg | 80µg | 4% |
| Vitamin B5 | 0.437mg | 0.242mg | 4% |
| Phosphorus | 52mg | 76mg | 3% |
| Vitamin B1 | 0.044mg | 0.08mg | 3% |
| Zinc | 0.47mg | 0.23mg | 2% |
| Fiber | 1.6g | 1.1g | 2% |
| Iron | 1.46mg | 1.3mg | 2% |
| Vitamin E | 0.43mg | 0.7mg | 2% |
| Magnesium | 47mg | 38mg | 2% |
| Choline | 15.3mg | 19.5mg | 1% |
| Polyunsaturated fat | 0.319g | 0.228g | 1% |
| Sodium | 27mg | 14mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Carbs | 3.65g | 5.5g | 1% |
| Calories | 25kcal | 32kcal | 0% |
| Protein | 2.58g | 2.6g | 0% |
| Fats | 0.66g | 0.7g | 0% |
| Net carbs | 2.05g | 4.4g | N/A |
| Sugar | 2.05g | 4.4g | N/A |
| Saturated fat | 0.086g | 0.023g | 0% |
| Monounsaturated fat | 0.049g | 0.239g | 0% |
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% |
