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  6. Plantain raw vs. Garden cress

Plantain raw vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between plantain raw and garden cress

  • The amount of vitamin K, vitamin A, vitamin C, vitamin B2, folate, copper, iron, calcium, and phosphorus in garden cress is higher than in plantain raw.
  • Garden cress covers your daily vitamin K needs 451% more than plantain raw.
  • Garden cress has 2 times less fiber than plantain raw. Plantain raw has 2.3g of fiber, while garden cress has 1.1g.

Specific food types used in this comparison are Plantains, raw and Cress, garden, raw.

Infographic

Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 less SodiumSodium -71.4%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +116.7%
Contains more CopperCopper +109.9%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +123.5%
~equal in Magnesium ~38mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 B6Vitamin B6 +21.1%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +517.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin KVitamin K +77314.3%
Contains more FolateFolate +263.6%
Contains more CholineCholine +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Garden cress DV% diff.
Vitamin K 0.7µg 541.9µg 451%
Vitamin C 18.4mg 69mg 56%
Vitamin A 56µg 346µg 32%
Manganese 0.553mg 24%
Vitamin B2 0.054mg 0.26mg 16%
Folate 22µg 80µg 15%
Copper 0.081mg 0.17mg 10%
Iron 0.6mg 1.3mg 9%
Carbs 31.89g 5.5g 9%
Calcium 3mg 81mg 8%
Phosphorus 34mg 76mg 6%
Calories 122kcal 32kcal 5%
Fiber 2.3g 1.1g 5%
Vitamin B6 0.299mg 0.247mg 4%
Vitamin E 0.14mg 0.7mg 4%
Potassium 499mg 606mg 3%
Protein 1.3g 2.6g 3%
Vitamin B3 0.686mg 1mg 2%
Vitamin B1 0.052mg 0.08mg 2%
Selenium 1.5µg 0.9µg 1%
Fats 0.37g 0.7g 1%
Polyunsaturated fat 0.069g 0.228g 1%
Saturated fat 0.143g 0.023g 1%
Choline 13.5mg 19.5mg 1%
Monounsaturated fat 0.032g 0.239g 1%
Zinc 0.14mg 0.23mg 1%
Net carbs 29.59g 4.4g N/A
Magnesium 37mg 38mg 0%
Sugar 15g 4.4g N/A
Sodium 4mg 14mg 0%
Vitamin B5 0.26mg 0.242mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +479.8%
Contains more ProteinProtein +100%
Contains more FatsFats +89.2%
Contains more WaterWater +36.9%
Contains more OtherOther +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -83.9%
Contains more Mono. FatMonounsaturated fat +646.9%
Contains more Poly. FatPolyunsaturated fat +230.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.