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  6. Garden cress vs. Rapini

Garden cress vs. Rapini — In-Depth Nutrition Comparison

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How are garden cress and rapini different?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, copper, potassium, vitamin B2, and manganese; however, rapini is richer in iron, vitamin B1, and fiber.
  • Daily need coverage for vitamin K for garden cress is 265% higher.
  • Garden cress contains 4 times more copper than rapini. While garden cress contains 0.17mg of copper, rapini contains only 0.042mg.

Cress, garden, raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Garden cress vs Rapini 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%
Rapini
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +209.2%
Contains more CopperCopper +304.8%
Contains less SodiumSodium -57.6%
Contains more ManganeseManganese +40%
Contains more CalciumCalcium +33.3%
Contains more IronIron +64.6%
Contains more ZincZinc +234.8%
Contains more SeleniumSelenium +11.1%
~equal in Phosphorus ~73mg

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%
Rapini
Rapini
4
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +241.6%
Contains more Vitamin AVitamin A +164.1%
Contains more Vitamin B2Vitamin B2 +101.6%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +141.9%
Contains more Vitamin EVitamin E +131.4%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B5Vitamin B5 +33.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg
~equal in Choline ~18.3mg

All nutrients comparison - raw data values

Nutrient Garden cress Rapini DV% diff.
Vitamin K 541.9µg 224µg 265%
Vitamin C 69mg 20.2mg 54%
Vitamin A 346µg 131µg 24%
Copper 0.17mg 0.042mg 14%
Potassium 606mg 196mg 12%
Iron 1.3mg 2.14mg 11%
Vitamin B2 0.26mg 0.129mg 10%
Manganese 0.553mg 0.395mg 7%
Vitamin B1 0.08mg 0.162mg 7%
Fiber 1.1g 2.7g 6%
Vitamin B6 0.247mg 0.171mg 6%
Vitamin E 0.7mg 1.62mg 6%
Zinc 0.23mg 0.77mg 5%
Magnesium 38mg 22mg 4%
Calcium 81mg 108mg 3%
Vitamin B5 0.242mg 0.322mg 2%
Folate 80µg 83µg 1%
Monounsaturated fat 0.239g 0.026g 1%
Polyunsaturated fat 0.228g 0.13g 1%
Vitamin B3 1mg 1.221mg 1%
Calories 32kcal 22kcal 1%
Protein 2.6g 3.17g 1%
Sodium 14mg 33mg 1%
Carbs 5.5g 2.85g 1%
Fats 0.7g 0.49g 0%
Net carbs 4.4g 0.15g N/A
Sugar 4.4g 0.38g N/A
Phosphorus 76mg 73mg 0%
Selenium 0.9µg 1µg 0%
Choline 19.5mg 18.3mg 0%
Saturated fat 0.023g 0.05g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +93%
Contains more OtherOther +91.5%
Contains more ProteinProtein +21.9%
~equal in Water ~92.55g

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
Rapini
Rapini
0
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +819.2%
Contains more Poly. FatPolyunsaturated fat +75.4%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.