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Garden cress vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the main differences between garden cress and amaranth leaves?

  • Garden cress is richer in vitamin A, vitamin C, and vitamin B2, yet amaranth leaves are richer in vitamin K, manganese, calcium, iron, and zinc.
  • Amaranth leaves' daily need coverage for vitamin K is 498% higher.
  • Garden cress has 2 times more vitamin A than amaranth leaves. Garden cress has 6917IU of vitamin A, while amaranth leaves have 2917IU.

We used Cress, garden, raw and Amaranth leaves, raw types in this comparison.

Infographic

Garden cress vs Amaranth leaves 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 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -30%
Contains more MagnesiumMagnesium +44.7%
Contains more CalciumCalcium +165.4%
Contains more IronIron +78.5%
Contains more ZincZinc +291.3%
Contains more ManganeseManganese +60%
~equal in Potassium ~611mg
~equal in Copper ~0.162mg
~equal in Selenium ~0.9µg

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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin CVitamin C +59.4%
Contains more Vitamin AVitamin A +137%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin B5Vitamin B5 +278.1%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +110.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

All nutrients comparison - raw data values

Nutrient Garden cress Amaranth leaves DV% diff.
Vitamin K 541.9µg 1140µg 498%
Vitamin C 69mg 43.3mg 29%
Vitamin A 346µg 146µg 22%
Manganese 0.553mg 0.885mg 14%
Calcium 81mg 215mg 13%
Iron 1.3mg 2.32mg 13%
Vitamin B2 0.26mg 0.158mg 8%
Zinc 0.23mg 0.9mg 6%
Vitamin E 0.7mg 5%
Vitamin B5 0.242mg 0.064mg 4%
Vitamin B6 0.247mg 0.192mg 4%
Phosphorus 76mg 50mg 4%
Vitamin B1 0.08mg 0.027mg 4%
Fiber 1.1g 4%
Magnesium 38mg 55mg 4%
Choline 19.5mg 4%
Vitamin B3 1mg 0.658mg 2%
Copper 0.17mg 0.162mg 1%
Folate 80µg 85µg 1%
Polyunsaturated fat 0.228g 0.147g 1%
Fats 0.7g 0.33g 1%
Calories 32kcal 23kcal 0%
Protein 2.6g 2.46g 0%
Carbs 5.5g 4.02g 0%
Net carbs 4.4g 4.02g N/A
Potassium 606mg 611mg 0%
Sugar 4.4g N/A
Sodium 14mg 20mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.023g 0.091g 0%
Monounsaturated fat 0.239g 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 0%

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
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more FatsFats +112.1%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +20%
~equal in Protein ~2.46g
~equal in Water ~91.69g

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
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +214.5%
Contains more Poly. FatPolyunsaturated fat +55.1%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.