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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
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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 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 less Sodium -78.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
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 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" chart 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 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 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 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 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 Vitamin K +7223%
Contains more Vitamin C +16.5%
Equal in Vitamin B6 - 0.224

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 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
Starch g 0g Bell pepper
Fructose g 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
Vitamin A 6917IU 370IU Garden cress
Vitamin E 0.7mg 0.37mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 7.4µg Garden cress
Tryptophan mg 0.012mg Bell pepper
Threonine mg 0.036mg Bell pepper
Isoleucine mg 0.024mg Bell pepper
Leucine mg 0.036mg Bell pepper
Lysine mg 0.039mg Bell pepper
Methionine mg 0.007mg Bell pepper
Phenylalanine mg 0.092mg Bell pepper
Valine mg 0.036mg Bell pepper
Histidine mg 0.01mg Bell pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
34
Bell pepper
Mineral Summary Score
31
Garden cress
9
Bell pepper

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
5%
Bell pepper
Carbohydrates
6%
Garden cress
5%
Bell pepper
Fats
3%
Garden cress
1%
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

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. 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.