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  6. Garden cress vs. Bean raw

Garden cress vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between garden cress and bean raw

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, bean raw is higher in folate, copper, fiber, vitamin B1, selenium, phosphorus, and iron.
  • Garden cress covers your daily vitamin K needs 447% more than bean raw.

Food varieties used in this article are Cress, garden, raw and Beans, pinto, mature seeds, raw.

Infographic

Garden cress vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +363.2%
Contains more CalciumCalcium +39.5%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +290%
Contains more CopperCopper +425.3%
Contains more ZincZinc +891.3%
Contains more PhosphorusPhosphorus +440.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +107.6%
Contains more SeleniumSelenium +3000%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +995.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +9576.8%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +224.4%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more FolateFolate +556.3%
Contains more CholineCholine +239.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Bean raw DV% diff.
Vitamin K 541.9µg 5.6µg 447%
Folate 80µg 525µg 111%
Copper 0.17mg 0.893mg 80%
Vitamin C 69mg 6.3mg 70%
Fiber 1.1g 15.5g 58%
Vitamin B1 0.08mg 0.713mg 53%
Selenium 0.9µg 27.9µg 49%
Phosphorus 76mg 411mg 48%
Iron 1.3mg 5.07mg 47%
Protein 2.6g 21.42g 38%
Vitamin A 346µg 0µg 38%
Magnesium 38mg 176mg 33%
Manganese 0.553mg 1.148mg 26%
Potassium 606mg 1393mg 23%
Zinc 0.23mg 2.28mg 19%
Carbs 5.5g 62.55g 19%
Vitamin B6 0.247mg 0.474mg 17%
Calories 32kcal 347kcal 16%
Starch 34.17g 14%
Vitamin B5 0.242mg 0.785mg 11%
Choline 19.5mg 66.2mg 8%
Vitamin B2 0.26mg 0.212mg 4%
Vitamin E 0.7mg 0.21mg 3%
Calcium 81mg 113mg 3%
Fats 0.7g 1.23g 1%
Polyunsaturated fat 0.228g 0.407g 1%
Saturated fat 0.023g 0.235g 1%
Vitamin B3 1mg 1.174mg 1%
Net carbs 4.4g 47.05g N/A
Sugar 4.4g 2.11g N/A
Sodium 14mg 12mg 0%
Monounsaturated fat 0.239g 0.229g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +689.1%
Contains more ProteinProtein +723.8%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +1037.3%
Contains more OtherOther +92.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Poly. FatPolyunsaturated fat +78.5%
~equal in Monounsaturated fat ~0.229g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.