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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 C, Vitamin A, Vitamin B6, Vitamin B2, 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
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 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% 415% 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% 142% 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 +191.5%
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

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%

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 Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Arugula Opinion
Calories 32kcal 25kcal Garden cress
Protein 2.6g 2.58g Garden cress
Fats 0.7g 0.66g Garden cress
Vitamin C 69mg 15mg Garden cress
Net carbs 4.4g 2.05g Garden cress
Carbs 5.5g 3.65g Garden cress
Magnesium 38mg 47mg Arugula
Calcium 81mg 160mg Arugula
Potassium 606mg 369mg Garden cress
Iron 1.3mg 1.46mg Arugula
Sugar 4.4g 2.05g Arugula
Fiber 1.1g 1.6g Arugula
Copper 0.17mg 0.076mg Garden cress
Zinc 0.23mg 0.47mg Arugula
Phosphorus 76mg 52mg Garden cress
Sodium 14mg 27mg Garden cress
Vitamin A 6917IU 2373IU Garden cress
Vitamin A 346µg 119µg Garden cress
Vitamin E 0.7mg 0.43mg Garden cress
Manganese 0.553mg 0.321mg Garden cress
Selenium 0.9µg 0.3µg Garden cress
Vitamin B1 0.08mg 0.044mg Garden cress
Vitamin B2 0.26mg 0.086mg Garden cress
Vitamin B3 1mg 0.305mg Garden cress
Vitamin B5 0.242mg 0.437mg Arugula
Vitamin B6 0.247mg 0.073mg Garden cress
Vitamin K 541.9µg 108.6µg Garden cress
Folate 80µg 97µg Arugula
Choline 19.5mg 15.3mg Garden cress
Saturated Fat 0.023g 0.086g Garden cress
Monounsaturated Fat 0.239g 0.049g Garden cress
Polyunsaturated fat 0.228g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Arugula
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
173%
Garden cress
49%
Arugula
Minerals Daily Need Coverage Score
33%
Garden cress
28%
Arugula

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 2.35g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.