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

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

All nutrients comparison - raw data values

Nutrient Garden cress Arugula Opinion
Net carbs 4.4g 2.05g Garden cress
Protein 2.6g 2.58g Garden cress
Fats 0.7g 0.66g Garden cress
Carbs 5.5g 3.65g Garden cress
Calories 32kcal 25kcal Garden cress
Starch g g
Fructose g g
Sugar 4.4g 2.05g Arugula
Fiber 1.1g 1.6g Arugula
Calcium 81mg 160mg Arugula
Iron 1.3mg 1.46mg Arugula
Magnesium 38mg 47mg Arugula
Phosphorus 76mg 52mg Garden cress
Potassium 606mg 369mg Garden cress
Sodium 14mg 27mg Garden cress
Zinc 0.23mg 0.47mg Arugula
Copper 0.17mg 0.076mg Garden cress
Vitamin A 6917IU 2373IU Garden cress
Vitamin E 0.7mg 0.43mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 15mg 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
Folate 80µg 97µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 108.6µg Garden cress
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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 Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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

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.