Garden cress vs. Blackberry — In-Depth Nutrition Comparison
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A recap on differences between garden cress and blackberries
- Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, folate, potassium, iron, and phosphorus; however, blackberries are higher in fiber.
- Garden cress covers your daily vitamin K needs 435% more than blackberries.
- Blackberries contain 32 times less vitamin A than garden cress. Garden cress contains 6917IU of vitamin A, while blackberries contain 214IU.
Food varieties used in this article are Cress, garden, raw and Blackberries, raw.
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.
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +179.3% |
| Contains more PotassiumPotassium | +274.1% |
| Contains more IronIron | +109.7% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +125% |
| Contains more ZincZinc | +130.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +16.8% |
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 CVitamin C | +228.6% |
| Contains more Vitamin AVitamin A | +3045.5% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B3Vitamin B3 | +54.8% |
| Contains more Vitamin B6Vitamin B6 | +723.3% |
| Contains more Vitamin KVitamin K | +2636.9% |
| Contains more FolateFolate | +220% |
| Contains more CholineCholine | +129.4% |
| Contains more Vitamin EVitamin E | +67.1% |
| Contains more Vitamin B5Vitamin B5 | +14% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +87.1% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +400% |
| Contains more CarbsCarbs | +74.7% |
~equal in
Water
~88.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +408.5% |
| Contains less Sat. FatSaturated fat | -39.1% |
| Contains more Poly. FatPolyunsaturated fat | +22.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 541.9µg | 19.8µg | 435% |
| Vitamin C | 69mg | 21mg | 53% |
| Vitamin A | 346µg | 11µg | 37% |
| Vitamin B2 | 0.26mg | 0.026mg | 18% |
| Vitamin B6 | 0.247mg | 0.03mg | 17% |
| Fiber | 1.1g | 5.3g | 17% |
| Folate | 80µg | 25µg | 14% |
| Potassium | 606mg | 162mg | 13% |
| Iron | 1.3mg | 0.62mg | 9% |
| Phosphorus | 76mg | 22mg | 8% |
| Calcium | 81mg | 29mg | 5% |
| Vitamin B1 | 0.08mg | 0.02mg | 5% |
| Magnesium | 38mg | 20mg | 4% |
| Manganese | 0.553mg | 0.646mg | 4% |
| Vitamin E | 0.7mg | 1.17mg | 3% |
| Fructose | 2.4g | 3% | |
| Zinc | 0.23mg | 0.53mg | 3% |
| Protein | 2.6g | 1.39g | 2% |
| Vitamin B3 | 1mg | 0.646mg | 2% |
| Choline | 19.5mg | 8.5mg | 2% |
| Sodium | 14mg | 1mg | 1% |
| Selenium | 0.9µg | 0.4µg | 1% |
| Copper | 0.17mg | 0.165mg | 1% |
| Vitamin B5 | 0.242mg | 0.276mg | 1% |
| Carbs | 5.5g | 9.61g | 1% |
| Calories | 32kcal | 43kcal | 1% |
| Fats | 0.7g | 0.49g | 0% |
| Net carbs | 4.4g | 4.31g | N/A |
| Sugar | 4.4g | 4.88g | N/A |
| Saturated fat | 0.023g | 0.014g | 0% |
| Monounsaturated fat | 0.239g | 0.047g | 0% |
| Polyunsaturated fat | 0.228g | 0.28g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
150%
17%
Minerals Daily Need Coverage Score
33%
23%
Comparison summary
Which food is lower in Sugar?
Garden cress is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 25)
Which food is cheaper?
Garden cress is cheaper (difference - $0.3)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 0.009g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)