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  6. Garden cress vs. Chickpea raw

Garden cress vs. Chickpea raw — In-Depth Nutrition Comparison

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How are garden cress and chickpea raw different?

  • Garden cress is higher in vitamin K, vitamin A, and vitamin C; however, chickpea raw is richer in manganese, folate, copper, fiber, iron, vitamin B1, and vitamin B5.
  • Daily need coverage for manganese for chickpea raw is 902% higher.
  • Garden cress contains 103 times more vitamin A than chickpea raw. While garden cress contains 6917 IU of vitamin A, chickpea raw contains only 67 IU.

Cress, garden, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Garden cress vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +42.1%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +107.9%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +231.5%
Contains more CopperCopper +285.9%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +231.6%
Contains more ManganeseManganese +3752.8%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418%
Contains more Vitamin CVitamin C +1625%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +5921.1%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B1Vitamin B1 +496.3%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +556.2%
Contains more Vitamin B6Vitamin B6 +116.6%
Contains more FolateFolate +596.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Chickpea raw DV% diff.
Manganese 0.553mg 21.306mg 902%
Vitamin K 541.9µg 9µg 444%
Folate 80µg 557µg 119%
Vitamin C 69mg 4mg 72%
Copper 0.17mg 0.656mg 54%
Fiber 1.1g 12.2g 44%
Iron 1.3mg 4.31mg 38%
Vitamin A 346µg 3µg 38%
Protein 2.6g 20.47g 36%
Vitamin B1 0.08mg 0.477mg 33%
Vitamin B5 0.242mg 1.588mg 27%
Phosphorus 76mg 252mg 25%
Zinc 0.23mg 2.76mg 23%
Vitamin B6 0.247mg 0.535mg 22%
Carbs 5.5g 62.95g 19%
Calories 32kcal 378kcal 17%
Polyunsaturated fat 0.228g 2.731g 17%
Choline 19.5mg 99.3mg 15%
Magnesium 38mg 79mg 10%
Fats 0.7g 6.04g 8%
Vitamin B2 0.26mg 0.212mg 4%
Potassium 606mg 718mg 3%
Vitamin B3 1mg 1.541mg 3%
Saturated fat 0.023g 0.603g 3%
Monounsaturated fat 0.239g 1.377g 3%
Calcium 81mg 57mg 2%
Selenium 0.9µg 0µg 2%
Vitamin E 0.7mg 0.82mg 1%
Net carbs 4.4g 50.75g N/A
Sugar 4.4g 10.7g N/A
Sodium 14mg 24mg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1064.1%
Contains more ProteinProtein +687.3%
Contains more FatsFats +762.9%
Contains more CarbsCarbs +1044.5%
Contains more OtherOther +58.9%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +476.2%
Contains more Poly. FatPolyunsaturated fat +1097.8%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.