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Garden cress vs. Brussels sprouts — In-Depth Nutrition Comparison

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Differences between Garden cress and Brussels sprouts

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

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

Infographic

Garden cress vs Brussels sprouts infographic
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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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +92.9%
Contains more PotassiumPotassium +55.8%
Contains more CopperCopper +142.9%
Contains less SodiumSodium -44%
Contains more ManganeseManganese +64.1%
Contains more ZincZinc +82.6%
Contains more SeleniumSelenium +77.8%
~equal in Iron ~1.4mg
~equal in Phosphorus ~69mg

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 283% 45% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +817.4%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +34.2%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin KVitamin K +206.2%
Contains more FolateFolate +31.1%
Contains more Vitamin CVitamin C +23.2%
Contains more Vitamin EVitamin E +25.7%
Contains more Vitamin B1Vitamin B1 +73.8%
Contains more Vitamin B5Vitamin B5 +27.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.1mg

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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +133.3%
Contains more OtherOther +31.4%
Contains more ProteinProtein +30%
Contains more CarbsCarbs +62.7%
~equal in Water ~86g

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
100%
Saturated Fat: Sat. Fat 0.062 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated Fat -62.9%
Contains more Mono. FatMonounsaturated Fat +939.1%
Contains more Poly. FatPolyunsaturated fat +67005.3%

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 Brussels sprouts
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 sprouts Opinion
Calories 32kcal 43kcal Brussels sprouts
Protein 2.6g 3.38g Brussels sprouts
Fats 0.7g 0.3g Garden cress
Vitamin C 69mg 85mg Brussels sprouts
Net carbs 4.4g 5.15g Brussels sprouts
Carbs 5.5g 8.95g Brussels sprouts
Magnesium 38mg 23mg Garden cress
Calcium 81mg 42mg Garden cress
Potassium 606mg 389mg Garden cress
Iron 1.3mg 1.4mg Brussels sprouts
Sugar 4.4g 2.2g Brussels sprouts
Fiber 1.1g 3.8g Brussels sprouts
Copper 0.17mg 0.07mg Garden cress
Zinc 0.23mg 0.42mg Brussels sprouts
Phosphorus 76mg 69mg Garden cress
Sodium 14mg 25mg Garden cress
Vitamin A 6917IU 754IU Garden cress
Vitamin A 346µg 38µg Garden cress
Vitamin E 0.7mg 0.88mg Brussels sprouts
Manganese 0.553mg 0.337mg Garden cress
Selenium 0.9µg 1.6µg Brussels sprouts
Vitamin B1 0.08mg 0.139mg Brussels sprouts
Vitamin B2 0.26mg 0.09mg Garden cress
Vitamin B3 1mg 0.745mg Garden cress
Vitamin B5 0.242mg 0.309mg Brussels sprouts
Vitamin B6 0.247mg 0.219mg Garden cress
Vitamin K 541.9µg 177µg Garden cress
Folate 80µg 61µg Garden cress
Choline 19.5mg 19.1mg Garden cress
Saturated Fat 0.023g 0.062g Garden cress
Monounsaturated Fat 0.239g 0.023g Garden cress
Polyunsaturated fat 0.228g 153g Brussels sprouts
Tryptophan 0.037mg Brussels sprouts
Threonine 0.12mg Brussels sprouts
Isoleucine 0.132mg Brussels sprouts
Leucine 0.152mg Brussels sprouts
Lysine 0.154mg Brussels sprouts
Methionine 0.032mg Brussels sprouts
Phenylalanine 0.098mg Brussels sprouts
Valine 0.155mg Brussels sprouts
Histidine 0.076mg Brussels sprouts
Fructose 0.93g Brussels sprouts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Brussels sprouts
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
76%
Brussels sprouts
Minerals Daily Need Coverage Score
33%
Garden cress
24%
Brussels sprouts

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 sprouts
Brussels sprouts 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

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. Brussels sprouts - 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.