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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 RAE, 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 RAE than Broccoli. While Garden cress contains 346µg of Vitamin A RAE, 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" 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 Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%
Contains more Zinc +78.3%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +72.3%
Contains more Iron +78.1%
Contains more Magnesium +81%
Contains more Phosphorus +15.2%
Contains more Potassium +91.8%
Contains less Sodium -57.6%
Contains more Copper +246.9%
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 Folate +27%
Contains more Vitamin K +433.4%
Contains more Vitamin E +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%
Garden cress
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 Folate +27%
Contains more Vitamin K +433.4%
Contains more Vitamin E +11.4%
Contains more Vitamin C +29.3%
Contains more Vitamin B5 +136.8%

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 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
Net carbs 4.4g 4.04g Garden cress
Protein 2.6g 2.82g Broccoli
Fats 0.7g 0.37g Garden cress
Carbs 5.5g 6.64g Broccoli
Calories 32kcal 34kcal Broccoli
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar 4.4g 1.7g Broccoli
Fiber 1.1g 2.6g Broccoli
Calcium 81mg 47mg Garden cress
Iron 1.3mg 0.73mg Garden cress
Magnesium 38mg 21mg Garden cress
Phosphorus 76mg 66mg Garden cress
Potassium 606mg 316mg Garden cress
Sodium 14mg 33mg Garden cress
Zinc 0.23mg 0.41mg Broccoli
Copper 0.17mg 0.049mg Garden cress
Vitamin A 6917IU 623IU Garden cress
Vitamin E 0.7mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 89.2mg 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
Folate 80µg 63µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 101.6µg Garden cress
Tryptophan mg 0.033mg Broccoli
Threonine mg 0.088mg Broccoli
Isoleucine mg 0.079mg Broccoli
Leucine mg 0.129mg Broccoli
Lysine mg 0.135mg Broccoli
Methionine mg 0.038mg Broccoli
Phenylalanine mg 0.117mg Broccoli
Valine mg 0.125mg Broccoli
Histidine mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.039g Garden cress
Monounsaturated Fat 0.239g 0.011g Garden cress
Polyunsaturated fat 0.228g 0.038g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Broccoli
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
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 food.
Protein
16%
Garden cress
17%
Broccoli
Carbohydrates
6%
Garden cress
7%
Broccoli
Fats
3%
Garden cress
2%
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

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. 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.