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Carrot vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between Carrot and Garden cress?

  • Carrot is higher in Vitamin A RAE, yet Garden cress is higher in Vitamin K, Vitamin C, Manganese, Vitamin B2, Folate, Copper, Iron, Potassium, and Vitamin B6.
  • Garden cress's daily need coverage for Vitamin K is 441% more.
  • Carrot has 2 times more Vitamin A RAE than Garden cress. While Carrot has 835µg of Vitamin A RAE, Garden cress has only 346µg.

We used Carrots, raw and Cress, garden, raw types in this article.

Infographic

Carrot 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.
Contains more Calcium +145.5%
Contains more Iron +333.3%
Contains more Magnesium +216.7%
Contains more Phosphorus +117.1%
Contains more Potassium +89.4%
Contains less Sodium -79.7%
Contains more Copper +277.8%
Contains more Manganese +286.7%
Contains more Selenium +800%
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +145.5%
Contains more Iron +333.3%
Contains more Magnesium +216.7%
Contains more Phosphorus +117.1%
Contains more Potassium +89.4%
Contains less Sodium -79.7%
Contains more Copper +277.8%
Contains more Manganese +286.7%
Contains more Selenium +800%
Equal in Zinc - 0.23

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.
Carrot
2
:
Contains more Vitamin A +141.5%
Contains more Vitamin B5 +12.8%
Contains more Vitamin C +1069.5%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B2 +348.3%
Contains more Vitamin B6 +79%
Contains more Folate +321.1%
Contains more Vitamin K +4005.3%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 A +141.5%
Contains more Vitamin B5 +12.8%
Contains more Vitamin C +1069.5%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B2 +348.3%
Contains more Vitamin B6 +79%
Contains more Folate +321.1%
Contains more Vitamin K +4005.3%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +74.2%
Contains more Protein +179.6%
Contains more Fats +191.7%
Contains more Other +87.5%
Equal in Water - 89.4
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 Carbs +74.2%
Contains more Protein +179.6%
Contains more Fats +191.7%
Contains more Other +87.5%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.8%
Contains more Monounsaturated Fat +1607.1%
Contains more Polyunsaturated fat +94.9%
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -37.8%
Contains more Monounsaturated Fat +1607.1%
Contains more Polyunsaturated fat +94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot Garden cress
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carrot Garden cress Opinion
Net carbs 6.78g 4.4g Carrot
Protein 0.93g 2.6g Garden cress
Fats 0.24g 0.7g Garden cress
Carbs 9.58g 5.5g Carrot
Calories 41kcal 32kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 4.4g Garden cress
Fiber 2.8g 1.1g Carrot
Calcium 33mg 81mg Garden cress
Iron 0.3mg 1.3mg Garden cress
Magnesium 12mg 38mg Garden cress
Phosphorus 35mg 76mg Garden cress
Potassium 320mg 606mg Garden cress
Sodium 69mg 14mg Garden cress
Zinc 0.24mg 0.23mg Carrot
Copper 0.045mg 0.17mg Garden cress
Manganese 0.143mg 0.553mg Garden cress
Selenium 0.1µg 0.9µg Garden cress
Vitamin A 16706IU 6917IU Carrot
Vitamin A RAE 835µg 346µg Carrot
Vitamin E 0.66mg 0.7mg Garden cress
Vitamin C 5.9mg 69mg Garden cress
Vitamin B1 0.066mg 0.08mg Garden cress
Vitamin B2 0.058mg 0.26mg Garden cress
Vitamin B3 0.983mg 1mg Garden cress
Vitamin B5 0.273mg 0.242mg Carrot
Vitamin B6 0.138mg 0.247mg Garden cress
Folate 19µg 80µg Garden cress
Vitamin K 13.2µg 541.9µg Garden cress
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.023g Garden cress
Monounsaturated Fat 0.014g 0.239g Garden cress
Polyunsaturated fat 0.117g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
187%
Garden cress
Minerals Daily Need Coverage Score
12%
Carrot
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 39)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.