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Garden cress vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between garden cress and black gram?

  • Garden cress is richer in vitamin A and vitamin C, yet black gram is richer in copper, iron, fiber, magnesium, phosphorus, manganese, folate, and zinc.
  • Garden cress's daily need coverage for vitamin A is 138% higher.

We used Cress, garden, raw and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Garden cress vs Black gram 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" 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -63.2%
Contains more MagnesiumMagnesium +602.6%
Contains more CalciumCalcium +70.4%
Contains more PotassiumPotassium +62.2%
Contains more IronIron +482.3%
Contains more CopperCopper +477.1%
Contains more ZincZinc +1356.5%
Contains more PhosphorusPhosphorus +398.7%
Contains more ManganeseManganese +176.1%
Contains more SeleniumSelenium +811.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +274.4%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more FolateFolate +170%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Black gram DV% diff.
Vitamin K 541.9µg 452%
Copper 0.17mg 0.981mg 90%
Iron 1.3mg 7.57mg 78%
Vitamin C 69mg 0mg 77%
Fiber 1.1g 18.3g 69%
Magnesium 38mg 267mg 55%
Protein 2.6g 25.21g 45%
Phosphorus 76mg 379mg 43%
Manganese 0.553mg 1.527mg 42%
Vitamin A 346µg 1µg 38%
Folate 80µg 216µg 34%
Zinc 0.23mg 3.35mg 28%
Carbs 5.5g 58.99g 18%
Vitamin B1 0.08mg 0.273mg 16%
Calories 32kcal 341kcal 15%
Vitamin B5 0.242mg 0.906mg 13%
Selenium 0.9µg 8.2µg 13%
Potassium 606mg 983mg 11%
Calcium 81mg 138mg 6%
Polyunsaturated fat 0.228g 1.071g 6%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Vitamin B3 1mg 1.447mg 3%
Vitamin B6 0.247mg 0.281mg 3%
Fats 0.7g 1.64g 1%
Sodium 14mg 38mg 1%
Net carbs 4.4g 40.69g N/A
Sugar 4.4g N/A
Vitamin B2 0.26mg 0.254mg 0%
Saturated fat 0.023g 0.114g 0%
Monounsaturated fat 0.239g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +727.8%
Contains more ProteinProtein +869.6%
Contains more FatsFats +134.3%
Contains more CarbsCarbs +972.5%
Contains more OtherOther +86.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +181.2%
Contains more Poly. FatPolyunsaturated fat +369.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.