Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Broad bean raw vs. Garden cress — In-Depth Nutrition Comparison

Compare

What are the main differences between broad bean raw and garden cress?

  • Broad bean raw is richer in copper, fiber, folate, vitamin B3, and phosphorus, yet garden cress is richer in vitamin K, vitamin A, vitamin C, vitamin B6, and potassium.
  • Garden cress's daily need coverage for vitamin K is 417% higher.
  • Broad bean raw has 7 times more fiber than garden cress. Broad bean raw has 7.5g of fiber, while garden cress has 1.1g.

We used Beans, fava, in pod, raw and Cress, garden, raw types in this comparison.

Infographic

Broad bean raw vs Garden cress infographic
Infographic link

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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 IronIron +19.2%
Contains more CopperCopper +136.5%
Contains more ZincZinc +334.8%
Contains more PhosphorusPhosphorus +69.7%
Contains more ManganeseManganese +19.5%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +118.9%
Contains more PotassiumPotassium +82.5%
Contains less SodiumSodium -44%
Contains more SeleniumSelenium +12.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +65.7%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more FolateFolate +85%
Contains more Vitamin CVitamin C +1764.9%
Contains more Vitamin AVitamin A +1935.3%
Contains more Vitamin B6Vitamin B6 +137.5%
Contains more Vitamin KVitamin K +1224.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +204.6%
Contains more CarbsCarbs +220.5%
Contains more WaterWater +23.1%
Contains more OtherOther +60.7%
~equal in Fats ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -80.5%
Contains more Mono. FatMonounsaturated fat +129.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean raw Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean raw Garden cress DV% diff.
Vitamin K 40.9µg 541.9µg 418%
Vitamin C 3.7mg 69mg 73%
Vitamin A 17µg 346µg 37%
Fiber 7.5g 1.1g 26%
Copper 0.402mg 0.17mg 26%
Folate 148µg 80µg 17%
Vitamin B6 0.104mg 0.247mg 11%
Protein 7.92g 2.6g 11%
Vitamin B3 2.249mg 1mg 8%
Potassium 332mg 606mg 8%
Phosphorus 129mg 76mg 8%
Zinc 1mg 0.23mg 7%
Manganese 0.661mg 0.553mg 5%
Vitamin B1 0.133mg 0.08mg 4%
Calcium 37mg 81mg 4%
Carbs 17.63g 5.5g 4%
Choline 19.5mg 4%
Iron 1.55mg 1.3mg 3%
Vitamin E 1.16mg 0.7mg 3%
Calories 88kcal 32kcal 3%
Vitamin B2 0.29mg 0.26mg 2%
Polyunsaturated fat 0.342g 0.228g 1%
Magnesium 33mg 38mg 1%
Fats 0.73g 0.7g 0%
Net carbs 10.13g 4.4g N/A
Sugar 9.21g 4.4g N/A
Sodium 25mg 14mg 0%
Selenium 0.8µg 0.9µg 0%
Vitamin B5 0.225mg 0.242mg 0%
Saturated fat 0.118g 0.023g 0%
Monounsaturated fat 0.104g 0.239g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Broad bean raw
150%
Garden cress
Minerals Daily Need Coverage Score
43%
Broad bean raw
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 79)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
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.
Which food is richer in vitamins?
?
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.

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.