Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Broccoli vs Garden cress - In-Depth Nutrition Comparison

Compare

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 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
Copy 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 Iron +78.1%
Contains more Calcium +72.3%
Contains more Potassium +91.8%
Contains more Magnesium +81%
Contains more Copper +246.9%
Contains more Phosphorus +15.2%
Contains less Sodium -57.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Zinc +78.3%
Contains more Iron +78.1%
Contains more Calcium +72.3%
Contains more Potassium +91.8%
Contains more Magnesium +81%
Contains more Copper +246.9%
Contains more Phosphorus +15.2%
Contains less Sodium -57.6%

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 +29.3%
Contains more Vitamin E +11.4%
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 Vitamin K +433.4%
Contains more Folate +27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin C +29.3%
Contains more Vitamin E +11.4%
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 Vitamin K +433.4%
Contains more Folate +27%

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 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

Which food is preferable for your diet?

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

People also compare

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)

All nutrients comparison - raw data values

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

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.