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  6. Brussels sprout vs. Garden cress

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brussels sprout
Brussels sprout
3
:
7
Garden cress
Garden cress
Contains more Zinc +82.6%
Contains more Selenium +77.8%
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%
Contains more Manganese +64.1%
Equal in Iron - 1.3
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Zinc +82.6%
Contains more Selenium +77.8%
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%
Contains more Manganese +64.1%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
3
Garden cress
Garden cress
Contains more Protein +30%
Contains more Carbs +62.7%
Contains more Fats +133.3%
Contains more Other +31.4%
Equal in Water - 89.4
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Garden cress
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 Protein +30%
Contains more Carbs +62.7%
Contains more Fats +133.3%
Contains more Other +31.4%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +67005.3%
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +939.1%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +67005.3%
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +939.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.93g 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
Manganese 0.337mg 0.553mg Garden cress
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 6917IU Garden cress
Vitamin A RAE 38µg 346µg Garden cress
Vitamin E 0.88mg 0.7mg Brussels sprout
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 K 177µg 541.9µg Garden cress
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
187%
Garden cress
Minerals Daily Need Coverage Score
24%
Brussels sprout
33%
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

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. 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.