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  6. Green beans vs. Garden cress

Green beans vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between green beans and garden cress?

  • Green beans are richer in fiber, yet garden cress is richer in vitamin K, vitamin A, vitamin C, vitamin B6, potassium, copper, vitamin B2, folate, and manganese.
  • Garden cress's daily need coverage for vitamin K is 412% higher.
  • Green beans have 3 times more fiber than garden cress. Green beans have 3.2g of fiber, while garden cress has 1.1g.

We used Beans, snap, green, cooked, boiled, drained, without salt and Cress, garden, raw types in this comparison.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +84.1%
Contains more PotassiumPotassium +315.1%
Contains more IronIron +100%
Contains more CopperCopper +198.2%
Contains more PhosphorusPhosphorus +162.1%
Contains more ManganeseManganese +94%
Contains more SeleniumSelenium +350%
~equal in Zinc ~0.23mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +611.3%
Contains more Vitamin AVitamin A +981.3%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +227%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more Vitamin KVitamin K +1031.3%
Contains more FolateFolate +142.4%
Contains more CholineCholine +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Garden cress DV% diff.
Vitamin K 47.9µg 541.9µg 412%
Vitamin C 9.7mg 69mg 66%
Vitamin A 32µg 346µg 35%
Vitamin B6 0.056mg 0.247mg 15%
Potassium 146mg 606mg 14%
Vitamin B2 0.097mg 0.26mg 13%
Copper 0.057mg 0.17mg 13%
Folate 33µg 80µg 12%
Manganese 0.285mg 0.553mg 12%
Iron 0.65mg 1.3mg 8%
Fiber 3.2g 1.1g 8%
Phosphorus 29mg 76mg 7%
Magnesium 18mg 38mg 5%
Calcium 44mg 81mg 4%
Vitamin B5 0.074mg 0.242mg 3%
Vitamin B3 0.614mg 1mg 2%
Vitamin E 0.46mg 0.7mg 2%
Protein 1.89g 2.6g 1%
Fats 0.28g 0.7g 1%
Polyunsaturated fat 0.145g 0.228g 1%
Selenium 0.2µg 0.9µg 1%
Sodium 1mg 14mg 1%
Carbs 7.88g 5.5g 1%
Monounsaturated fat 0.011g 0.239g 1%
Vitamin B1 0.074mg 0.08mg 1%
Calories 35kcal 32kcal 0%
Net carbs 4.68g 4.4g N/A
Sugar 3.63g 4.4g N/A
Zinc 0.25mg 0.23mg 0%
Choline 16.9mg 19.5mg 0%
Saturated fat 0.064g 0.023g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 CarbsCarbs +43.3%
Contains more ProteinProtein +37.6%
Contains more FatsFats +150%
Contains more OtherOther +146.6%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -64.1%
Contains more Mono. FatMonounsaturated fat +2072.7%
Contains more Poly. FatPolyunsaturated fat +57.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.