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Garden cress vs. Arugula — In-Depth Nutrition Comparison

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Important differences between garden cress and arugula

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, copper, manganese, and potassium; however, arugula has more calcium.
  • Garden cress's daily need coverage for vitamin K is 361% more.
  • Garden cress has 5 times more vitamin C than arugula. Garden cress has 69mg of vitamin C, while arugula has 15mg.

The food varieties used in the comparison are Cress, garden, raw and Arugula, raw.

Infographic

Garden cress vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PotassiumPotassium +64.2%
Contains more CopperCopper +123.7%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +72.3%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +23.7%
Contains more CalciumCalcium +97.5%
Contains more IronIron +12.3%
Contains more ZincZinc +104.3%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +190.8%
Contains more Vitamin EVitamin E +62.8%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B6Vitamin B6 +238.4%
Contains more Vitamin KVitamin K +399%
Contains more CholineCholine +27.5%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more FolateFolate +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Arugula DV% diff.
Vitamin K 541.9µg 108.6µg 361%
Vitamin C 69mg 15mg 60%
Vitamin A 346µg 119µg 25%
Vitamin B6 0.247mg 0.073mg 13%
Vitamin B2 0.26mg 0.086mg 13%
Manganese 0.553mg 0.321mg 10%
Copper 0.17mg 0.076mg 10%
Calcium 81mg 160mg 8%
Potassium 606mg 369mg 7%
Vitamin B3 1mg 0.305mg 4%
Folate 80µg 97µg 4%
Vitamin B5 0.242mg 0.437mg 4%
Phosphorus 76mg 52mg 3%
Vitamin B1 0.08mg 0.044mg 3%
Zinc 0.23mg 0.47mg 2%
Fiber 1.1g 1.6g 2%
Iron 1.3mg 1.46mg 2%
Vitamin E 0.7mg 0.43mg 2%
Magnesium 38mg 47mg 2%
Choline 19.5mg 15.3mg 1%
Polyunsaturated fat 0.228g 0.319g 1%
Sodium 14mg 27mg 1%
Selenium 0.9µg 0.3µg 1%
Carbs 5.5g 3.65g 1%
Calories 32kcal 25kcal 0%
Protein 2.6g 2.58g 0%
Fats 0.7g 0.66g 0%
Net carbs 4.4g 2.05g N/A
Sugar 4.4g 2.05g N/A
Saturated fat 0.023g 0.086g 0%
Monounsaturated fat 0.239g 0.049g 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +50.7%
Contains more OtherOther +28.6%
~equal in Protein ~2.58g
~equal in Fats ~0.66g
~equal in Water ~91.71g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +387.8%
Contains more Poly. FatPolyunsaturated fat +39.9%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.