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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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% |
