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Garden cress vs Broccoli - In-Depth Nutrition Comparison

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Summary of differences between Garden cress and Broccoli

  • Garden cress has more Vitamin K, Vitamin A, Manganese, Copper, Vitamin B2, Potassium and Iron, while Broccoli has more Vitamin C, Vitamin B5 and Fiber.
  • Garden cress covers your daily need of Vitamin K 367% more than Broccoli.
  • Garden cress contains 11 times more Vitamin A than Broccoli. While Garden cress contains 346µg of Vitamin A, Broccoli contains only 31µg.

These are the specific foods used in this comparison Cress, garden, raw and Broccoli, raw.

Infographic

Garden cress vs Broccoli 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
Garden cress
Garden cress
7
:
1
Broccoli
Broccoli
Contains more Iron +78.1%
Contains more Calcium +72.3%
Contains more Potassium +91.8%
Contains more Magnesium +81%
Contains more Copper +246.9%
Contains more Phosphorus +15.2%
Contains less Sodium -57.6%
Contains more Zinc +78.3%
Garden cress
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +78.1%
Contains more Calcium +72.3%
Contains more Potassium +91.8%
Contains more Magnesium +81%
Contains more Copper +246.9%
Contains more Phosphorus +15.2%
Contains less Sodium -57.6%
Contains more Zinc +78.3%

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
Garden cress
Garden cress
7
:
3
Broccoli
Broccoli
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Vitamin K +433.4%
Contains more Folate +27%
Contains more Vitamin C +29.3%
Contains more Vitamin E +11.4%
Contains more Vitamin B5 +136.8%
Garden cress
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +1010.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +41.1%
Contains more Vitamin K +433.4%
Contains more Folate +27%
Contains more Vitamin C +29.3%
Contains more Vitamin E +11.4%
Contains more Vitamin B5 +136.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
187
Garden cress
65
Broccoli
Mineral Summary Score
31
Garden cress
18
Broccoli

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 the food
Protein
16%
Garden cress
17%
Broccoli
Carbohydrates
6%
Garden cress
7%
Broccoli
Fats
3%
Garden cress
2%
Broccoli

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden cress Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.016g)
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 - $0.4)
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 contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 2.7g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden cress Broccoli Opinion
Calories 32 34 Broccoli
Protein 2.6 2.82 Broccoli
Fats 0.7 0.37 Garden cress
Vitamin C 69 89.2 Broccoli
Carbs 5.5 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 0.73 Garden cress
Calcium 81 47 Garden cress
Potassium 606 316 Garden cress
Magnesium 38 21 Garden cress
Sugars 4.4 1.7 Broccoli
Fiber 1.1 2.6 Broccoli
Copper 0.17 0.049 Garden cress
Zinc 0.23 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 76 66 Garden cress
Sodium 14 33 Garden cress
Vitamin A 6917 623 Garden cress
Vitamin E 0.7 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.08 0.071 Garden cress
Vitamin B2 0.26 0.117 Garden cress
Vitamin B3 1 0.639 Garden cress
Vitamin B5 0.242 0.573 Broccoli
Vitamin B6 0.247 0.175 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 101.6 Garden cress
Folate 80 63 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 0.039 Garden cress
Monounsaturated Fat 0.239 0.011 Garden cress
Polyunsaturated fat 0.228 0.038 Garden cress
Tryptophan 0.033 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 Broccoli
Methionine 0.038 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 Broccoli

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 of 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.