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  6. Cauliflower vs. Garden cress

Cauliflower vs. Garden cress — In-Depth Nutrition Comparison

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How are cauliflower and garden cress different?

  • Cauliflower is richer in vitamin B5, while garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, copper, iron, potassium, and calcium.
  • Garden cress covers your daily need for vitamin K, 439% more than cauliflower.
  • Cauliflower contains 3 times more vitamin B5 than garden cress. Cauliflower contains 0.667mg of vitamin B5, while garden cress contains 0.242mg.

Cauliflower, raw and Cress, garden, raw types were used in this article.

Infographic

Cauliflower vs Garden cress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +17.4%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +268.2%
Contains more PotassiumPotassium +102.7%
Contains more IronIron +209.5%
Contains more CopperCopper +335.9%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +256.8%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +175.6%
Contains more CholineCholine +127.2%
Contains more Vitamin CVitamin C +43.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin KVitamin K +3396.1%
Contains more FolateFolate +40.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Garden cress DV% diff.
Vitamin K 15.5µg 541.9µg 439%
Vitamin A 0µg 346µg 38%
Vitamin C 48.2mg 69mg 23%
Manganese 0.155mg 0.553mg 17%
Copper 0.039mg 0.17mg 15%
Vitamin B2 0.06mg 0.26mg 15%
Iron 0.42mg 1.3mg 11%
Potassium 299mg 606mg 9%
Vitamin B5 0.667mg 0.242mg 9%
Folate 57µg 80µg 6%
Calcium 22mg 81mg 6%
Magnesium 15mg 38mg 5%
Vitamin B6 0.184mg 0.247mg 5%
Choline 44.3mg 19.5mg 5%
Phosphorus 44mg 76mg 5%
Vitamin E 0.08mg 0.7mg 4%
Fiber 2g 1.1g 4%
Vitamin B1 0.05mg 0.08mg 3%
Vitamin B3 0.507mg 1mg 3%
Sodium 30mg 14mg 1%
Polyunsaturated fat 0.031g 0.228g 1%
Fats 0.28g 0.7g 1%
Selenium 0.6µg 0.9µg 1%
Protein 1.92g 2.6g 1%
Monounsaturated fat 0.034g 0.239g 1%
Fructose 0.97g 1%
Calories 25kcal 32kcal 0%
Carbs 4.97g 5.5g 0%
Net carbs 2.97g 4.4g N/A
Sugar 1.91g 4.4g N/A
Zinc 0.27mg 0.23mg 0%
Saturated fat 0.13g 0.023g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 ProteinProtein +35.4%
Contains more FatsFats +150%
Contains more CarbsCarbs +10.7%
Contains more OtherOther +136.8%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +602.9%
Contains more Poly. FatPolyunsaturated fat +635.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.