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Garden cress vs. Allspice — In-Depth Nutrition Comparison

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The main differences between garden cress and allspice

  • Garden cress has more vitamin A, vitamin C, and vitamin B2; however, allspice has more manganese, fiber, iron, calcium, copper, magnesium, and potassium.
  • Daily need coverage for vitamin A for garden cress is 128% higher.
  • Allspice has 4 times less vitamin B2 than garden cress. Garden cress has 0.26mg of vitamin B2, while allspice has 0.063mg.

Food types used in this article are Cress, garden, raw and Spices, allspice, ground.

Infographic

Garden cress vs Allspice 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +255.3%
Contains more CalciumCalcium +716%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +443.1%
Contains more CopperCopper +225.3%
Contains more ZincZinc +339.1%
Contains more PhosphorusPhosphorus +48.7%
Contains more ManganeseManganese +432.2%
Contains more SeleniumSelenium +200%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +76%
Contains more Vitamin AVitamin A +1181.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B3Vitamin B3 +186%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more WaterWater +956.7%
Contains more ProteinProtein +134.2%
Contains more FatsFats +1141.4%
Contains more CarbsCarbs +1211.3%
Contains more OtherOther +157.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +176.2%
Contains more Poly. FatPolyunsaturated fat +935.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Allspice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Allspice DV% diff.
Vitamin K 541.9µg 452%
Manganese 0.553mg 2.943mg 104%
Fiber 1.1g 21.6g 82%
Iron 1.3mg 7.06mg 72%
Calcium 81mg 661mg 58%
Copper 0.17mg 0.553mg 43%
Vitamin A 346µg 27µg 35%
Vitamin C 69mg 39.2mg 33%
Magnesium 38mg 135mg 23%
Carbs 5.5g 72.12g 22%
Vitamin B2 0.26mg 0.063mg 15%
Polyunsaturated fat 0.228g 2.36g 14%
Potassium 606mg 1044mg 13%
Vitamin B3 1mg 2.86mg 12%
Calories 32kcal 263kcal 12%
Fats 0.7g 8.69g 12%
Folate 80µg 36µg 11%
Saturated fat 0.023g 2.55g 11%
Protein 2.6g 6.09g 7%
Zinc 0.23mg 1.01mg 7%
Phosphorus 76mg 113mg 5%
Vitamin E 0.7mg 5%
Vitamin B5 0.242mg 5%
Choline 19.5mg 4%
Selenium 0.9µg 2.7µg 3%
Vitamin B6 0.247mg 0.21mg 3%
Sodium 14mg 77mg 3%
Vitamin B1 0.08mg 0.101mg 2%
Monounsaturated fat 0.239g 0.66g 1%
Net carbs 4.4g 50.52g N/A
Sugar 4.4g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Allspice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
24%
Allspice
Minerals Daily Need Coverage Score
33%
Garden cress
132%
Allspice

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 2.527g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Allspice
Allspice is lower in Sugar (difference - 4.4g)
Which food is richer in minerals?
Allspice
Allspice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.