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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
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.
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +91.8%
Contains more IronIron +78.1%
Contains more CopperCopper +246.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +163.3%
Contains more ZincZinc +78.3%
Contains more SeleniumSelenium +177.8%

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.
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% 415% 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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +1010.3%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more Vitamin KVitamin K +433.4%
Contains more FolateFolate +27%
Contains more Vitamin CVitamin C +29.3%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin B5Vitamin B5 +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.7mg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +89.2%
Contains more OtherOther +106.9%
Contains more CarbsCarbs +20.7%
~equal in Protein ~2.82g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated Fat -41%
Contains more Mono. FatMonounsaturated Fat +2072.7%
Contains more Poly. FatPolyunsaturated fat +500%

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 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 Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Broccoli Opinion
Calories 32kcal 34kcal Broccoli
Protein 2.6g 2.82g Broccoli
Fats 0.7g 0.37g Garden cress
Vitamin C 69mg 89.2mg Broccoli
Net carbs 4.4g 4.04g Garden cress
Carbs 5.5g 6.64g Broccoli
Magnesium 38mg 21mg Garden cress
Calcium 81mg 47mg Garden cress
Potassium 606mg 316mg Garden cress
Iron 1.3mg 0.73mg Garden cress
Sugar 4.4g 1.7g Broccoli
Fiber 1.1g 2.6g Broccoli
Copper 0.17mg 0.049mg Garden cress
Zinc 0.23mg 0.41mg Broccoli
Phosphorus 76mg 66mg Garden cress
Sodium 14mg 33mg Garden cress
Vitamin A 6917IU 623IU Garden cress
Vitamin A 346µg 31µg Garden cress
Vitamin E 0.7mg 0.78mg Broccoli
Manganese 0.553mg 0.21mg Garden cress
Selenium 0.9µg 2.5µg Broccoli
Vitamin B1 0.08mg 0.071mg Garden cress
Vitamin B2 0.26mg 0.117mg Garden cress
Vitamin B3 1mg 0.639mg Garden cress
Vitamin B5 0.242mg 0.573mg Broccoli
Vitamin B6 0.247mg 0.175mg Garden cress
Vitamin K 541.9µg 101.6µg Garden cress
Folate 80µg 63µg Garden cress
Choline 19.5mg 18.7mg Garden cress
Saturated Fat 0.023g 0.039g Garden cress
Monounsaturated Fat 0.239g 0.011g Garden cress
Polyunsaturated fat 0.228g 0.038g Garden cress
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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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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
61%
Broccoli
Minerals Daily Need Coverage Score
33%
Garden cress
19%
Broccoli

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 is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.7g)
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. 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.