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

Beetroot vs. Garden cress — In-Depth Nutrition Comparison

Compare

Summary of differences between beetroot and garden cress

  • Beetroot has more folate and fiber, while garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, copper, manganese, and potassium.
  • Garden cress covers your daily need for vitamin K, 451% more than beetroot.
  • Beetroot contains 3 times more fiber than garden cress. While beetroot contains 2.8g of fiber, garden cress contains only 1.1g.

These are the specific foods used in this comparison Beets, raw and Cress, garden, raw.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 ZincZinc +52.2%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +62.5%
Contains more CopperCopper +126.7%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +68.1%
Contains more SeleniumSelenium +28.6%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 FolateFolate +36.3%
Contains more Vitamin CVitamin C +1308.2%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +199.4%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B6Vitamin B6 +268.7%
Contains more Vitamin KVitamin K +270850%
Contains more CholineCholine +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Garden cress DV% diff.
Vitamin K 0.2µg 541.9µg 451%
Vitamin C 4.9mg 69mg 71%
Vitamin A 2µg 346µg 38%
Vitamin B2 0.04mg 0.26mg 17%
Vitamin B6 0.067mg 0.247mg 14%
Copper 0.075mg 0.17mg 11%
Manganese 0.329mg 0.553mg 10%
Potassium 325mg 606mg 8%
Fiber 2.8g 1.1g 7%
Calcium 16mg 81mg 7%
Folate 109µg 80µg 7%
Iron 0.8mg 1.3mg 6%
Phosphorus 40mg 76mg 5%
Vitamin E 0.04mg 0.7mg 4%
Vitamin B1 0.031mg 0.08mg 4%
Magnesium 23mg 38mg 4%
Vitamin B3 0.334mg 1mg 4%
Sodium 78mg 14mg 3%
Vitamin B5 0.155mg 0.242mg 2%
Choline 6mg 19.5mg 2%
Protein 1.61g 2.6g 2%
Monounsaturated fat 0.032g 0.239g 1%
Polyunsaturated fat 0.06g 0.228g 1%
Calories 43kcal 32kcal 1%
Zinc 0.35mg 0.23mg 1%
Carbs 9.56g 5.5g 1%
Fats 0.17g 0.7g 1%
Net carbs 6.76g 4.4g N/A
Sugar 6.76g 4.4g N/A
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.027g 0.023g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +73.8%
Contains more ProteinProtein +61.5%
Contains more FatsFats +311.8%
Contains more OtherOther +66.7%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -14.8%
Contains more Mono. FatMonounsaturated fat +646.9%
Contains more Poly. FatPolyunsaturated fat +280%

People also compare

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.