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Brussels sprout vs Garden cress - In-Depth Nutrition Comparison

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Differences between Brussels sprout and Garden cress

  • Brussels sprout has more Vitamin C, and Fiber, while Garden cress has more Vitamin K, Vitamin A RAE, Vitamin B2, Copper, Manganese, and Potassium.
  • Garden cress's daily need coverage for Vitamin K is 304% higher.
  • Garden cress contains 3 times less Fiber than Brussels sprout. Brussels sprout contains 3.8g of Fiber, while Garden cress contains 1.1g.

The food types used in this comparison are Brussels sprouts, raw and Cress, garden, raw.

Infographic

Brussels sprout 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
Brussels sprout
Brussels sprout
2
:
6
Garden cress
Garden cress
Contains more Zinc +82.6%
Contains more Calcium +92.9%
Contains more Magnesium +65.2%
Contains more Phosphorus +10.1%
Contains more Potassium +55.8%
Contains less Sodium -44%
Contains more Copper +142.9%
Equal in Iron - 1.3
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Zinc +82.6%
Contains more Calcium +92.9%
Contains more Magnesium +65.2%
Contains more Phosphorus +10.1%
Contains more Potassium +55.8%
Contains less Sodium -44%
Contains more Copper +142.9%
Equal in Iron - 1.3

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
Brussels sprout
Brussels sprout
4
:
6
Garden cress
Garden cress
Contains more Vitamin E +25.7%
Contains more Vitamin C +23.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +817.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +12.8%
Contains more Folate +31.1%
Contains more Vitamin K +206.2%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Garden cress
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 +25.7%
Contains more Vitamin C +23.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +817.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +12.8%
Contains more Folate +31.1%
Contains more Vitamin K +206.2%

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.
Brussels sprout Garden cress
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Garden cress Opinion
Net carbs 5.15g 4.4g Brussels sprout
Protein 3.38g 2.6g Brussels sprout
Fats 0.3g 0.7g Garden cress
Carbs 8.95g 5.5g Brussels sprout
Calories 43kcal 32kcal Brussels sprout
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g 4.4g Brussels sprout
Fiber 3.8g 1.1g Brussels sprout
Calcium 42mg 81mg Garden cress
Iron 1.4mg 1.3mg Brussels sprout
Magnesium 23mg 38mg Garden cress
Phosphorus 69mg 76mg Garden cress
Potassium 389mg 606mg Garden cress
Sodium 25mg 14mg Garden cress
Zinc 0.42mg 0.23mg Brussels sprout
Copper 0.07mg 0.17mg Garden cress
Vitamin A 754IU 6917IU Garden cress
Vitamin E 0.88mg 0.7mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 69mg Brussels sprout
Vitamin B1 0.139mg 0.08mg Brussels sprout
Vitamin B2 0.09mg 0.26mg Garden cress
Vitamin B3 0.745mg 1mg Garden cress
Vitamin B5 0.309mg 0.242mg Brussels sprout
Vitamin B6 0.219mg 0.247mg Garden cress
Folate 61µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 177µg 541.9µg Garden cress
Tryptophan 0.037mg mg Brussels sprout
Threonine 0.12mg mg Brussels sprout
Isoleucine 0.132mg mg Brussels sprout
Leucine 0.152mg mg Brussels sprout
Lysine 0.154mg mg Brussels sprout
Methionine 0.032mg mg Brussels sprout
Phenylalanine 0.098mg mg Brussels sprout
Valine 0.155mg mg Brussels sprout
Histidine 0.076mg mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.062g 0.023g Garden cress
Monounsaturated Fat 0.023g 0.239g Garden cress
Polyunsaturated fat 153g 0.228g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
81
Brussels sprout
187
Garden cress
Mineral Summary Score
23
Brussels sprout
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
20%
Brussels sprout
16%
Garden cress
Carbohydrates
9%
Brussels sprout
6%
Garden cress
Fats
1%
Brussels sprout
3%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 2.2g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.