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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 RAE, Manganese, Copper, Vitamin B2, Potassium, and Iron.
  • Garden cress covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +78.3%
Contains more Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Zinc +78.3%
Contains more Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%

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 E +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Folate +27%
Contains more Vitamin K +433.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 E +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Folate +27%
Contains more Vitamin K +433.4%

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.
Broccoli Garden cress
Lower in Sodium ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Garden cress Opinion
Net carbs 4.04g 4.4g Garden cress
Protein 2.82g 2.6g Broccoli
Fats 0.37g 0.7g Garden cress
Carbs 6.64g 5.5g Broccoli
Calories 34kcal 32kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 4.4g Broccoli
Fiber 2.6g 1.1g Broccoli
Calcium 47mg 81mg Garden cress
Iron 0.73mg 1.3mg Garden cress
Magnesium 21mg 38mg Garden cress
Phosphorus 66mg 76mg Garden cress
Potassium 316mg 606mg Garden cress
Sodium 33mg 14mg Garden cress
Zinc 0.41mg 0.23mg Broccoli
Copper 0.049mg 0.17mg Garden cress
Vitamin A 623IU 6917IU Garden cress
Vitamin E 0.78mg 0.7mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 69mg Broccoli
Vitamin B1 0.071mg 0.08mg Garden cress
Vitamin B2 0.117mg 0.26mg Garden cress
Vitamin B3 0.639mg 1mg Garden cress
Vitamin B5 0.573mg 0.242mg Broccoli
Vitamin B6 0.175mg 0.247mg Garden cress
Folate 63µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 541.9µg Garden cress
Tryptophan 0.033mg mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg mg Broccoli
Methionine 0.038mg mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.023g Garden cress
Monounsaturated Fat 0.011g 0.239g Garden cress
Polyunsaturated fat 0.038g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65
Broccoli
187
Garden cress
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
16%
Garden cress
Carbohydrates
7%
Broccoli
6%
Garden cress
Fats
2%
Broccoli
3%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.016g)
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 - $0.4)
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?
Broccoli
Broccoli is lower in Sugar (difference - 2.7g)
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. 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.