Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garden cress vs. Cardoon — In-Depth Nutrition Comparison

Compare

A recap on differences between Garden cress and Cardoon

  • Garden cress has more Vitamin C, Vitamin A RAE, Vitamin B2, Manganese, Vitamin B6, Phosphorus, Iron, and Potassium, however, Cardoon is higher in Copper.
  • Garden cress covers your daily Vitamin C needs 74% more than Cardoon.
  • Garden cress has less Sodium.

Food varieties used in this article are Cress, garden, raw and Cardoon, raw.

Infographic

Garden cress vs Cardoon 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more CalciumCalcium +15.7%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +85.7%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +230.4%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +116%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +10.5%
Contains more CopperCopper +35.9%

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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +3350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +271.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +35.1%
Contains more OtherOther +59.3%
~equal in Water ~94g

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
16% 26% 59%
Saturated Fat: Sat. Fat 0.011 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated Fat +1227.8%
Contains more Poly. FatPolyunsaturated fat +456.1%
Contains less Sat. FatSaturated Fat -52.2%

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 Cardoon
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Cardoon Opinion
Calories 32kcal 17kcal Garden cress
Protein 2.6g 0.7g Garden cress
Fats 0.7g 0.1g Garden cress
Vitamin C 69mg 2mg Garden cress
Net carbs 4.4g 2.47g Garden cress
Carbs 5.5g 4.07g Garden cress
Magnesium 38mg 42mg Cardoon
Calcium 81mg 70mg Garden cress
Potassium 606mg 400mg Garden cress
Iron 1.3mg 0.7mg Garden cress
Sugar 4.4g Cardoon
Fiber 1.1g 1.6g Cardoon
Copper 0.17mg 0.231mg Cardoon
Zinc 0.23mg 0.17mg Garden cress
Phosphorus 76mg 23mg Garden cress
Sodium 14mg 170mg Garden cress
Vitamin A 6917IU 0IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.553mg 0.256mg Garden cress
Selenium 0.9µg 0.2µg Garden cress
Vitamin B1 0.08mg 0.02mg Garden cress
Vitamin B2 0.26mg 0.03mg Garden cress
Vitamin B3 1mg 0.3mg Garden cress
Vitamin B5 0.242mg 0.338mg Cardoon
Vitamin B6 0.247mg 0.116mg Garden cress
Vitamin K 541.9µg Garden cress
Folate 80µg 68µg Garden cress
Choline 19.5mg Garden cress
Saturated Fat 0.023g 0.011g Cardoon
Monounsaturated Fat 0.239g 0.018g Garden cress
Polyunsaturated fat 0.228g 0.041g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Cardoon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
9%
Cardoon
Minerals Daily Need Coverage Score
33%
Garden cress
26%
Cardoon

Comparison summary

Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 156mg)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.