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  6. Garden cress vs. Cassava

Garden cress vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between garden cress and cassava?

  • Garden cress is richer than cassava in vitamin K, vitamin A, vitamin C, vitamin B2, folate, iron, vitamin B6, potassium, copper, and manganese.
  • Garden cress's daily need coverage for vitamin K is 450% more.
  • Garden cress has 532 times more vitamin A than cassava. While garden cress has 6917IU of vitamin A, cassava has only 13IU.

We used Cress, garden, raw and Cassava, raw types in this article.

Infographic

Garden cress vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +123.6%
Contains more IronIron +381.5%
Contains more CopperCopper +70%
Contains more PhosphorusPhosphorus +181.5%
Contains more ManganeseManganese +44%
Contains more SeleniumSelenium +28.6%
Contains more ZincZinc +47.8%
~equal in Sodium ~14mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin CVitamin C +235%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B2Vitamin B2 +441.7%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more Vitamin B6Vitamin B6 +180.7%
Contains more Vitamin KVitamin K +28421.1%
Contains more FolateFolate +196.3%
Contains more CholineCholine +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Cassava DV% diff.
Vitamin K 541.9µg 1.9µg 450%
Vitamin C 69mg 20.6mg 54%
Vitamin A 346µg 1µg 38%
Vitamin B2 0.26mg 0.048mg 16%
Folate 80µg 27µg 13%
Iron 1.3mg 0.27mg 13%
Vitamin B6 0.247mg 0.088mg 12%
Carbs 5.5g 38.06g 11%
Potassium 606mg 271mg 10%
Copper 0.17mg 0.1mg 8%
Manganese 0.553mg 0.384mg 7%
Calcium 81mg 16mg 7%
Phosphorus 76mg 27mg 7%
Calories 32kcal 160kcal 6%
Magnesium 38mg 21mg 4%
Fiber 1.1g 1.8g 3%
Vitamin E 0.7mg 0.19mg 3%
Vitamin B5 0.242mg 0.107mg 3%
Protein 2.6g 1.36g 2%
Choline 19.5mg 23.7mg 1%
Polyunsaturated fat 0.228g 0.048g 1%
Vitamin B1 0.08mg 0.087mg 1%
Vitamin B3 1mg 0.854mg 1%
Zinc 0.23mg 0.34mg 1%
Fats 0.7g 0.28g 1%
Net carbs 4.4g 36.26g N/A
Sugar 4.4g 1.7g N/A
Sodium 14mg 14mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.023g 0.074g 0%
Monounsaturated fat 0.239g 0.075g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +91.2%
Contains more FatsFats +150%
Contains more WaterWater +49.8%
Contains more OtherOther +190.3%
Contains more CarbsCarbs +592%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Mono. FatMonounsaturated fat +218.7%
Contains more Poly. FatPolyunsaturated fat +375%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.