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Garden cress vs. Bell pepper — In-Depth Nutrition Comparison

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What are the main differences between Garden cress and Bell pepper?

  • Garden cress is richer in Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Folate, Potassium, Iron, Copper, and Phosphorus, yet Bell pepper is richer in Vitamin C.
  • Garden cress's daily need coverage for Vitamin K is 445% higher.
  • Garden cress has 19 times more Vitamin A RAE than Bell pepper. Garden cress has 346µg of Vitamin A RAE, while Bell pepper has 18µg.

We used Cress, garden, raw and Peppers, sweet, green, raw types in this comparison.

Infographic

Garden cress vs Bell pepper 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.
Contains more Calcium +710%
Contains more Iron +282.4%
Contains more Magnesium +280%
Contains more Phosphorus +280%
Contains more Potassium +246.3%
Contains more Zinc +76.9%
Contains more Copper +157.6%
Contains more Manganese +353.3%
Contains more Selenium +∞%
Contains less Sodium -78.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +710%
Contains more Iron +282.4%
Contains more Magnesium +280%
Contains more Phosphorus +280%
Contains more Potassium +246.3%
Contains more Zinc +76.9%
Contains more Copper +157.6%
Contains more Manganese +353.3%
Contains more Selenium +∞%
Contains less Sodium -78.6%

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.
:
Contains more Vitamin A +1769.5%
Contains more Vitamin E +89.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +10.3%
Contains more Folate +700%
Contains more Choline +254.5%
Contains more Vitamin K +7223%
Contains more Vitamin C +16.5%
Equal in Vitamin B6 - 0.224
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 3% 19%
Contains more Vitamin A +1769.5%
Contains more Vitamin E +89.2%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +10.3%
Contains more Folate +700%
Contains more Choline +254.5%
Contains more Vitamin K +7223%
Contains more Vitamin C +16.5%
Equal in Vitamin B6 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +202.3%
Contains more Fats +311.8%
Contains more Carbs +18.5%
Contains more Other +309.1%
Equal in Water - 93.89
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +202.3%
Contains more Fats +311.8%
Contains more Carbs +18.5%
Contains more Other +309.1%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +2887.5%
Contains more Polyunsaturated fat +267.7%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +2887.5%
Contains more Polyunsaturated fat +267.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Bell pepper
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Bell pepper Opinion
Net carbs 4.4g 2.94g Garden cress
Protein 2.6g 0.86g Garden cress
Fats 0.7g 0.17g Garden cress
Carbs 5.5g 4.64g Garden cress
Calories 32kcal 20kcal Garden cress
Fructose 1.12g Bell pepper
Sugar 4.4g 2.4g Bell pepper
Fiber 1.1g 1.7g Bell pepper
Calcium 81mg 10mg Garden cress
Iron 1.3mg 0.34mg Garden cress
Magnesium 38mg 10mg Garden cress
Phosphorus 76mg 20mg Garden cress
Potassium 606mg 175mg Garden cress
Sodium 14mg 3mg Bell pepper
Zinc 0.23mg 0.13mg Garden cress
Copper 0.17mg 0.066mg Garden cress
Manganese 0.553mg 0.122mg Garden cress
Selenium 0.9µg 0µg Garden cress
Vitamin A 6917IU 370IU Garden cress
Vitamin A RAE 346µg 18µg Garden cress
Vitamin E 0.7mg 0.37mg Garden cress
Vitamin C 69mg 80.4mg Bell pepper
Vitamin B1 0.08mg 0.057mg Garden cress
Vitamin B2 0.26mg 0.028mg Garden cress
Vitamin B3 1mg 0.48mg Garden cress
Vitamin B5 0.242mg 0.099mg Garden cress
Vitamin B6 0.247mg 0.224mg Garden cress
Folate 80µg 10µg Garden cress
Choline 19.5mg 5.5mg Garden cress
Vitamin K 541.9µg 7.4µg Garden cress
Tryptophan 0.012mg Bell pepper
Threonine 0.036mg Bell pepper
Isoleucine 0.024mg Bell pepper
Leucine 0.036mg Bell pepper
Lysine 0.039mg Bell pepper
Methionine 0.007mg Bell pepper
Phenylalanine 0.092mg Bell pepper
Valine 0.036mg Bell pepper
Histidine 0.01mg Bell pepper
Saturated Fat 0.023g 0.058g Garden cress
Monounsaturated Fat 0.239g 0.008g Garden cress
Polyunsaturated fat 0.228g 0.062g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
173%
Garden cress
32%
Bell pepper
Minerals Daily Need Coverage Score
33%
Garden cress
9%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.035g)
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 - $0.3)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.