Blackberry vs. Garden cress — In-Depth Nutrition Comparison
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A recap on differences between blackberries and garden cress
- Blackberries have more fiber; however, garden cress is higher in vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, folate, potassium, iron, and phosphorus.
- Garden cress covers your daily vitamin K needs 435% more than blackberries.
- Garden cress contains 5 times less fiber than blackberries. Blackberries contain 5.3g of fiber, while garden cress contains 1.1g.
Food varieties used in this article are Blackberries, raw 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 ZincZinc | +130.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +16.8% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +179.3% |
| Contains more PotassiumPotassium | +274.1% |
| Contains more IronIron | +109.7% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +125% |
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 EVitamin E | +67.1% |
| Contains more Vitamin B5Vitamin B5 | +14% |
| Contains more Vitamin CVitamin C | +228.6% |
| Contains more Vitamin AVitamin A | +3045.5% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B3Vitamin B3 | +54.8% |
| Contains more Vitamin B6Vitamin B6 | +723.3% |
| Contains more Vitamin KVitamin K | +2636.9% |
| Contains more FolateFolate | +220% |
| Contains more CholineCholine | +129.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 19.8µg | 541.9µg | 435% |
| Vitamin C | 21mg | 69mg | 53% |
| Vitamin A | 11µg | 346µg | 37% |
| Vitamin B2 | 0.026mg | 0.26mg | 18% |
| Vitamin B6 | 0.03mg | 0.247mg | 17% |
| Fiber | 5.3g | 1.1g | 17% |
| Folate | 25µg | 80µg | 14% |
| Potassium | 162mg | 606mg | 13% |
| Iron | 0.62mg | 1.3mg | 9% |
| Phosphorus | 22mg | 76mg | 8% |
| Calcium | 29mg | 81mg | 5% |
| Vitamin B1 | 0.02mg | 0.08mg | 5% |
| Magnesium | 20mg | 38mg | 4% |
| Manganese | 0.646mg | 0.553mg | 4% |
| Vitamin E | 1.17mg | 0.7mg | 3% |
| Fructose | 2.4g | 3% | |
| Zinc | 0.53mg | 0.23mg | 3% |
| Protein | 1.39g | 2.6g | 2% |
| Vitamin B3 | 0.646mg | 1mg | 2% |
| Choline | 8.5mg | 19.5mg | 2% |
| Sodium | 1mg | 14mg | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Copper | 0.165mg | 0.17mg | 1% |
| Vitamin B5 | 0.276mg | 0.242mg | 1% |
| Carbs | 9.61g | 5.5g | 1% |
| Calories | 43kcal | 32kcal | 1% |
| Fats | 0.49g | 0.7g | 0% |
| Net carbs | 4.31g | 4.4g | N/A |
| Sugar | 4.88g | 4.4g | N/A |
| Saturated fat | 0.014g | 0.023g | 0% |
| Monounsaturated fat | 0.047g | 0.239g | 0% |
| Polyunsaturated fat | 0.28g | 0.228g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more CarbsCarbs | +74.7% |
| Contains more ProteinProtein | +87.1% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +400% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 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 | -39.1% |
| Contains more Poly. FatPolyunsaturated fat | +22.8% |
| Contains more Mono. FatMonounsaturated fat | +408.5% |
