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Bell pepper vs Garden cress - In-Depth Nutrition Comparison

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What are the main differences between Bell pepper and Garden cress?

  • Bell pepper is richer in Vitamin C, yet Garden cress is richer in Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Folate, Potassium, Iron, Copper, and Phosphorus.
  • Garden cress's daily need coverage for Vitamin K is 445% higher.

We used Peppers, sweet, green, raw and Cress, garden, raw types in this comparison.

Infographic

Bell pepper 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -78.6%
Contains more Calcium +710%
Contains more Iron +282.4%
Contains more Magnesium +280%
Contains more Phosphorus +280%
Contains more Potassium +246.3%
Contains more Zinc +76.9%
Contains more Copper +157.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains less Sodium -78.6%
Contains more Calcium +710%
Contains more Iron +282.4%
Contains more Magnesium +280%
Contains more Phosphorus +280%
Contains more Potassium +246.3%
Contains more Zinc +76.9%
Contains more Copper +157.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +16.5%
Contains more Vitamin A +1769.5%
Contains more Vitamin E +89.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +10.3%
Contains more Folate +700%
Contains more Vitamin K +7223%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin C +16.5%
Contains more Vitamin A +1769.5%
Contains more Vitamin E +89.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +10.3%
Contains more Folate +700%
Contains more Vitamin K +7223%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bell pepper Garden cress
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bell pepper Garden cress Opinion
Net carbs 2.94g 4.4g Garden cress
Protein 0.86g 2.6g Garden cress
Fats 0.17g 0.7g Garden cress
Carbs 4.64g 5.5g Garden cress
Calories 20kcal 32kcal Garden cress
Starch 0g g Bell pepper
Fructose 1.12g g Bell pepper
Sugar 2.4g 4.4g Bell pepper
Fiber 1.7g 1.1g Bell pepper
Calcium 10mg 81mg Garden cress
Iron 0.34mg 1.3mg Garden cress
Magnesium 10mg 38mg Garden cress
Phosphorus 20mg 76mg Garden cress
Potassium 175mg 606mg Garden cress
Sodium 3mg 14mg Bell pepper
Zinc 0.13mg 0.23mg Garden cress
Copper 0.066mg 0.17mg Garden cress
Vitamin A 370IU 6917IU Garden cress
Vitamin E 0.37mg 0.7mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 69mg Bell pepper
Vitamin B1 0.057mg 0.08mg Garden cress
Vitamin B2 0.028mg 0.26mg Garden cress
Vitamin B3 0.48mg 1mg Garden cress
Vitamin B5 0.099mg 0.242mg Garden cress
Vitamin B6 0.224mg 0.247mg Garden cress
Folate 10µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 541.9µg Garden cress
Tryptophan 0.012mg mg Bell pepper
Threonine 0.036mg mg Bell pepper
Isoleucine 0.024mg mg Bell pepper
Leucine 0.036mg mg Bell pepper
Lysine 0.039mg mg Bell pepper
Methionine 0.007mg mg Bell pepper
Phenylalanine 0.092mg mg Bell pepper
Valine 0.036mg mg Bell pepper
Histidine 0.01mg mg Bell pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.023g Garden cress
Monounsaturated Fat 0.008g 0.239g Garden cress
Polyunsaturated fat 0.062g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bell pepper Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
187
Garden cress
Mineral Summary Score
9
Bell pepper
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Bell pepper
16%
Garden cress
Carbohydrates
5%
Bell pepper
6%
Garden cress
Fats
1%
Bell pepper
3%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.