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Garden cress vs Brussels sprout - In-Depth Nutrition Comparison

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Differences between Garden cress and Brussels sprout

  • Garden cress has more Vitamin K, Vitamin A RAE, Vitamin B2, Copper, Manganese, and Potassium, while Brussels sprout has more Vitamin C, and Fiber.
  • Garden cress's daily need coverage for Vitamin K is 304% higher.
  • Brussels sprout contains 9 times less Vitamin A RAE than Garden cress. Garden cress contains 346µg of Vitamin A RAE, while Brussels sprout contains 38µg.

The food types used in this comparison are Cress, garden, raw and Brussels sprouts, raw.

Infographic

Garden cress vs Brussels sprout 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
6
:
2
Brussels sprout
Brussels sprout
Contains more Calcium +92.9%
Contains more Magnesium +65.2%
Contains more Phosphorus +10.1%
Contains more Potassium +55.8%
Contains less Sodium -44%
Contains more Copper +142.9%
Contains more Zinc +82.6%
Equal in Iron - 1.4
Equal in Phosphorus - 69
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Contains more Calcium +92.9%
Contains more Magnesium +65.2%
Contains more Phosphorus +10.1%
Contains more Potassium +55.8%
Contains less Sodium -44%
Contains more Copper +142.9%
Contains more Zinc +82.6%
Equal in Iron - 1.4
Equal in Phosphorus - 69

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
6
:
4
Brussels sprout
Brussels sprout
Contains more Vitamin A +817.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +12.8%
Contains more Folate +31.1%
Contains more Vitamin K +206.2%
Contains more Vitamin E +25.7%
Contains more Vitamin C +23.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +27.7%
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%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin A +817.4%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +12.8%
Contains more Folate +31.1%
Contains more Vitamin K +206.2%
Contains more Vitamin E +25.7%
Contains more Vitamin C +23.2%
Contains more Vitamin B1 +73.8%
Contains more Vitamin B5 +27.7%

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 Brussels sprout
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Brussels sprout Opinion
Net carbs 4.4g 5.15g Brussels sprout
Protein 2.6g 3.38g Brussels sprout
Fats 0.7g 0.3g Garden cress
Carbs 5.5g 8.95g Brussels sprout
Calories 32kcal 43kcal Brussels sprout
Starch g g
Fructose g 0.93g Brussels sprout
Sugar 4.4g 2.2g Brussels sprout
Fiber 1.1g 3.8g Brussels sprout
Calcium 81mg 42mg Garden cress
Iron 1.3mg 1.4mg Brussels sprout
Magnesium 38mg 23mg Garden cress
Phosphorus 76mg 69mg Garden cress
Potassium 606mg 389mg Garden cress
Sodium 14mg 25mg Garden cress
Zinc 0.23mg 0.42mg Brussels sprout
Copper 0.17mg 0.07mg Garden cress
Vitamin A 6917IU 754IU Garden cress
Vitamin E 0.7mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 85mg Brussels sprout
Vitamin B1 0.08mg 0.139mg Brussels sprout
Vitamin B2 0.26mg 0.09mg Garden cress
Vitamin B3 1mg 0.745mg Garden cress
Vitamin B5 0.242mg 0.309mg Brussels sprout
Vitamin B6 0.247mg 0.219mg Garden cress
Folate 80µg 61µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 177µg Garden cress
Tryptophan mg 0.037mg Brussels sprout
Threonine mg 0.12mg Brussels sprout
Isoleucine mg 0.132mg Brussels sprout
Leucine mg 0.152mg Brussels sprout
Lysine mg 0.154mg Brussels sprout
Methionine mg 0.032mg Brussels sprout
Phenylalanine mg 0.098mg Brussels sprout
Valine mg 0.155mg Brussels sprout
Histidine mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.062g Garden cress
Monounsaturated Fat 0.239g 0.023g Garden cress
Polyunsaturated fat 0.228g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Brussels sprout
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
81
Brussels sprout
Mineral Summary Score
31
Garden cress
23
Brussels sprout

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
20%
Brussels sprout
Carbohydrates
6%
Garden cress
9%
Brussels sprout
Fats
3%
Garden cress
1%
Brussels sprout

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 2.2g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.