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  6. Garden cress vs. Broccoli

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 for vitamin K, 367% more than broccoli.
  • Garden cress contains 11 times more vitamin A than broccoli. While garden cress contains 6917IU of vitamin A, broccoli contains only 623IU.

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% 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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +1016.1%
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

All nutrients comparison - raw data values

Nutrient Garden cress Broccoli DV% diff.
Vitamin K 541.9µg 101.6µg 367%
Vitamin A 346µg 31µg 35%
Vitamin C 69mg 89.2mg 22%
Manganese 0.553mg 0.21mg 15%
Copper 0.17mg 0.049mg 13%
Vitamin B2 0.26mg 0.117mg 11%
Potassium 606mg 316mg 9%
Vitamin B5 0.242mg 0.573mg 7%
Iron 1.3mg 0.73mg 7%
Vitamin B6 0.247mg 0.175mg 6%
Fiber 1.1g 2.6g 6%
Folate 80µg 63µg 4%
Magnesium 38mg 21mg 4%
Selenium 0.9µg 2.5µg 3%
Calcium 81mg 47mg 3%
Zinc 0.23mg 0.41mg 2%
Vitamin B3 1mg 0.639mg 2%
Monounsaturated fat 0.239g 0.011g 1%
Polyunsaturated fat 0.228g 0.038g 1%
Fructose 0.68g 1%
Vitamin B1 0.08mg 0.071mg 1%
Sodium 14mg 33mg 1%
Fats 0.7g 0.37g 1%
Phosphorus 76mg 66mg 1%
Vitamin E 0.7mg 0.78mg 1%
Calories 32kcal 34kcal 0%
Protein 2.6g 2.82g 0%
Net carbs 4.4g 4.04g N/A
Carbs 5.5g 6.64g 0%
Sugar 4.4g 1.7g N/A
Choline 19.5mg 18.7mg 0%
Saturated fat 0.023g 0.039g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 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
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%

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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.