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Beans vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between beans and garden cress

  • Beans have more fiber and zinc; however, garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, folate, iron, potassium, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 451% more.
  • Beans have 6 times more zinc than garden cress. Beans have 1.4mg of zinc, while garden cress has 0.23mg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cress, garden, raw.

Infographic

Beans 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.
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CopperCopper +21.2%
Contains more ZincZinc +508.7%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +62%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +348.3%

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.
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 B1Vitamin B1 +87.5%
Contains more CholineCholine +57.9%
Contains more Vitamin CVitamin C +2125.8%
Contains more Vitamin AVitamin A +6820%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +132.6%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +67637.5%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Garden cress DV% diff.
Vitamin K 0.8µg 541.9µg 451%
Vitamin C 3.1mg 69mg 73%
Vitamin A 5µg 346µg 38%
Manganese 0.553mg 24%
Fiber 5.5g 1.1g 18%
Vitamin B2 0.06mg 0.26mg 15%
Folate 24µg 80µg 14%
Iron 0.29mg 1.3mg 13%
Zinc 1.4mg 0.23mg 11%
Potassium 296mg 606mg 9%
Vitamin B6 0.13mg 0.247mg 9%
Selenium 4.5µg 0.9µg 7%
Vitamin B1 0.15mg 0.08mg 6%
Vitamin B5 0.242mg 5%
Carbs 20.49g 5.5g 5%
Vitamin B3 0.43mg 1mg 4%
Calories 105kcal 32kcal 4%
Vitamin E 0.15mg 0.7mg 4%
Protein 4.8g 2.6g 4%
Phosphorus 104mg 76mg 4%
Copper 0.206mg 0.17mg 4%
Calcium 50mg 81mg 3%
Choline 30.8mg 19.5mg 2%
Monounsaturated fat 0.035g 0.239g 1%
Sodium 1mg 14mg 1%
Magnesium 32mg 38mg 1%
Fats 0.4g 0.7g 0%
Net carbs 14.99g 4.4g N/A
Sugar 7.78g 4.4g N/A
Saturated fat 0.103g 0.023g 0%
Polyunsaturated fat 0.172g 0.228g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +84.6%
Contains more CarbsCarbs +272.5%
Contains more FatsFats +75%
Contains more WaterWater +23.1%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -77.7%
Contains more Mono. FatMonounsaturated fat +582.9%
Contains more Poly. FatPolyunsaturated fat +32.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.