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  6. Garden cress vs. Navy bean raw

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

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How are garden cress and navy bean raw different?

  • Garden cress is higher in vitamin A, vitamin C, potassium, and calcium; however, navy bean raw is richer in vitamin B1, copper, magnesium, folate, vitamin B5, and iron.
  • Daily need coverage for vitamin A for garden cress is 138% higher.
  • Garden cress contains 5 times more calcium than navy bean raw. While garden cress contains 81mg of calcium, navy bean raw contains only 15mg.

Cress, garden, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Garden cress vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +97.4%
Contains more ManganeseManganese +35.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +165.8%
Contains more IronIron +48.5%
Contains more CopperCopper +109.4%
Contains more ZincZinc +287%
Contains more PhosphorusPhosphorus +31.6%
~equal in Sodium ~13mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +267%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +240.9%
Contains more FolateFolate +65%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Navy bean raw DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 18.8mg 56%
Vitamin A 346µg 0µg 38%
Vitamin B1 0.08mg 0.39mg 26%
Copper 0.17mg 0.356mg 21%
Magnesium 38mg 101mg 15%
Folate 80µg 132µg 13%
Vitamin B5 0.242mg 0.825mg 12%
Potassium 606mg 307mg 9%
Iron 1.3mg 1.93mg 8%
Calcium 81mg 15mg 7%
Protein 2.6g 6.15g 7%
Zinc 0.23mg 0.89mg 6%
Manganese 0.553mg 0.408mg 6%
Vitamin E 0.7mg 5%
Fiber 1.1g 4%
Vitamin B6 0.247mg 0.191mg 4%
Choline 19.5mg 4%
Vitamin B2 0.26mg 0.215mg 3%
Carbs 5.5g 13.05g 3%
Phosphorus 76mg 100mg 3%
Calories 32kcal 67kcal 2%
Vitamin B3 1mg 1.22mg 1%
Selenium 0.9µg 0.6µg 1%
Polyunsaturated fat 0.228g 0.407g 1%
Fats 0.7g 0.7g 0%
Net carbs 4.4g 13.05g N/A
Sugar 4.4g N/A
Sodium 14mg 13mg 0%
Saturated fat 0.023g 0.085g 0%
Monounsaturated fat 0.239g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +13%
Contains more OtherOther +89.5%
Contains more ProteinProtein +136.5%
Contains more CarbsCarbs +137.3%
~equal in Fats ~0.7g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +359.6%
Contains more Poly. FatPolyunsaturated fat +78.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.