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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +64.2%
Contains more Copper +123.7%
Contains more Phosphorus +46.2%
Contains less Sodium -48.1%
Contains more Iron +12.3%
Contains more Calcium +97.5%
Contains more Magnesium +23.7%
Contains more Zinc +104.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Potassium +64.2%
Contains more Copper +123.7%
Contains more Phosphorus +46.2%
Contains less Sodium -48.1%
Contains more Iron +12.3%
Contains more Calcium +97.5%
Contains more Magnesium +23.7%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +360%
Contains more Vitamin A +191.5%
Contains more Vitamin E +62.8%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +238.4%
Contains more Vitamin K +399%
Contains more Vitamin B5 +80.6%
Contains more Folate +21.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +360%
Contains more Vitamin A +191.5%
Contains more Vitamin E +62.8%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +238.4%
Contains more Vitamin K +399%
Contains more Vitamin B5 +80.6%
Contains more Folate +21.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
52
Arugula
Mineral Summary Score
31
Garden cress
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
15%
Arugula
Carbohydrates
6%
Garden cress
4%
Arugula
Fats
3%
Garden cress
3%
Arugula

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Garden cress Arugula Opinion
Calories 32 25 Garden cress
Protein 2.6 2.58 Garden cress
Fats 0.7 0.66 Garden cress
Vitamin C 69 15 Garden cress
Carbs 5.5 3.65 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 1.46 Arugula
Calcium 81 160 Arugula
Potassium 606 369 Garden cress
Magnesium 38 47 Arugula
Sugar 4.4 2.05 Arugula
Fiber 1.1 1.6 Arugula
Copper 0.17 0.076 Garden cress
Zinc 0.23 0.47 Arugula
Starch
Phosphorus 76 52 Garden cress
Sodium 14 27 Garden cress
Vitamin A 6917 2373 Garden cress
Vitamin E 0.7 0.43 Garden cress
Vitamin D 0 0
Vitamin B1 0.08 0.044 Garden cress
Vitamin B2 0.26 0.086 Garden cress
Vitamin B3 1 0.305 Garden cress
Vitamin B5 0.242 0.437 Arugula
Vitamin B6 0.247 0.073 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 108.6 Garden cress
Folate 80 97 Arugula
Trans Fat 0 0
Saturated Fat 0.023 0.086 Garden cress
Monounsaturated Fat 0.239 0.049 Garden cress
Polyunsaturated fat 0.228 0.319 Arugula
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.