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  6. Garden cress vs. Cranberry bean raw

Garden cress vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between garden cress and cranberry bean raw

  • Garden cress has more vitamin A and vitamin C; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, zinc, and magnesium.
  • Garden cress's daily need coverage for vitamin A is 138% more.

The food varieties used in the comparison are Cress, garden, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Garden cress vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +310.5%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +119.8%
Contains more IronIron +284.6%
Contains more CopperCopper +367.1%
Contains more ZincZinc +1478.3%
Contains more PhosphorusPhosphorus +389.5%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +66.4%
Contains more SeleniumSelenium +1311.1%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more FolateFolate +655%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Cranberry bean raw DV% diff.
Vitamin K 541.9µg 452%
Folate 80µg 604µg 131%
Fiber 1.1g 24.7g 94%
Vitamin C 69mg 0mg 77%
Copper 0.17mg 0.794mg 69%
Vitamin B1 0.08mg 0.747mg 56%
Iron 1.3mg 5mg 46%
Phosphorus 76mg 372mg 42%
Protein 2.6g 23.03g 41%
Vitamin A 346µg 0µg 38%
Zinc 0.23mg 3.63mg 31%
Magnesium 38mg 156mg 28%
Potassium 606mg 1332mg 21%
Selenium 0.9µg 12.7µg 21%
Carbs 5.5g 60.05g 18%
Manganese 0.553mg 0.92mg 16%
Calories 32kcal 335kcal 15%
Vitamin B5 0.242mg 0.748mg 10%
Vitamin E 0.7mg 5%
Calcium 81mg 127mg 5%
Vitamin B6 0.247mg 0.309mg 5%
Choline 19.5mg 4%
Vitamin B2 0.26mg 0.213mg 4%
Vitamin B3 1mg 1.455mg 3%
Polyunsaturated fat 0.228g 0.527g 2%
Saturated fat 0.023g 0.316g 1%
Fats 0.7g 1.23g 1%
Net carbs 4.4g 35.35g N/A
Sugar 4.4g N/A
Sodium 14mg 6mg 0%
Monounsaturated fat 0.239g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +621.5%
Contains more ProteinProtein +785.8%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +991.8%
Contains more OtherOther +83.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +131.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.