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  6. Broccoli vs. Garden cress

Broccoli vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between broccoli and garden cress

  • Broccoli has more vitamin C, vitamin B5, and fiber, while garden cress has more vitamin K, vitamin A, manganese, copper, vitamin B2, potassium, and iron.
  • Garden cress covers your daily need for vitamin K, 367% more than broccoli.
  • Broccoli contains 2 times more vitamin B5 than garden cress. While broccoli contains 0.573mg of vitamin B5, garden cress contains only 0.242mg.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +78.3%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +91.8%
Contains more IronIron +78.1%
Contains more CopperCopper +246.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +163.3%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +29.3%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin AVitamin A +1016.1%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin KVitamin K +433.4%
Contains more FolateFolate +27%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Broccoli Garden cress DV% diff.
Vitamin K 101.6µg 541.9µg 367%
Vitamin A 31µg 346µg 35%
Vitamin C 89.2mg 69mg 22%
Manganese 0.21mg 0.553mg 15%
Copper 0.049mg 0.17mg 13%
Vitamin B2 0.117mg 0.26mg 11%
Potassium 316mg 606mg 9%
Vitamin B5 0.573mg 0.242mg 7%
Iron 0.73mg 1.3mg 7%
Vitamin B6 0.175mg 0.247mg 6%
Fiber 2.6g 1.1g 6%
Folate 63µg 80µg 4%
Magnesium 21mg 38mg 4%
Selenium 2.5µg 0.9µg 3%
Calcium 47mg 81mg 3%
Zinc 0.41mg 0.23mg 2%
Vitamin B3 0.639mg 1mg 2%
Monounsaturated fat 0.011g 0.239g 1%
Polyunsaturated fat 0.038g 0.228g 1%
Fructose 0.68g 1%
Vitamin B1 0.071mg 0.08mg 1%
Sodium 33mg 14mg 1%
Fats 0.37g 0.7g 1%
Phosphorus 66mg 76mg 1%
Vitamin E 0.78mg 0.7mg 1%
Calories 34kcal 32kcal 0%
Protein 2.82g 2.6g 0%
Net carbs 4.04g 4.4g N/A
Carbs 6.64g 5.5g 0%
Sugar 1.7g 4.4g N/A
Choline 18.7mg 19.5mg 0%
Saturated fat 0.039g 0.023g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +20.7%
Contains more FatsFats +89.2%
Contains more OtherOther +106.9%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -41%
Contains more Mono. FatMonounsaturated fat +2072.7%
Contains more Poly. FatPolyunsaturated fat +500%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.