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  6. Garden cress vs. Collard Greens

Garden cress vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between garden cress and collard Greens

  • Garden cress has more vitamin K, vitamin C, folate, potassium, copper, vitamin B2, vitamin B6, and phosphorus; however, collard Greens are higher in vitamin A and fiber.
  • Garden cress covers your daily vitamin K needs 113% more than collard Greens.
  • Collard Greens contain 5 times less potassium than garden cress. Garden cress contains 606mg of potassium, while collard Greens contain 117mg.

Food varieties used in this article are Cress, garden, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Garden cress vs Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +417.9%
Contains more IronIron +15%
Contains more CopperCopper +233.3%
Contains more PhosphorusPhosphorus +137.5%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +74.1%
~equal in Zinc ~0.23mg
~equal in Sodium ~15mg
~equal in Manganese ~0.51mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +279.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +73.9%
Contains more Vitamin B6Vitamin B6 +93%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +25.7%
Contains more CholineCholine +96.9%
~equal in Vitamin A ~380µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Collard Greens DV% diff.
Vitamin K 541.9µg 406.6µg 113%
Vitamin C 69mg 18.2mg 56%
Folate 80µg 16µg 16%
Potassium 606mg 117mg 14%
Copper 0.17mg 0.051mg 13%
Vitamin B2 0.26mg 0.106mg 12%
Fiber 1.1g 4g 12%
Vitamin B6 0.247mg 0.128mg 9%
Calcium 81mg 141mg 6%
Phosphorus 76mg 32mg 6%
Vitamin A 346µg 380µg 4%
Magnesium 38mg 21mg 4%
Vitamin B3 1mg 0.575mg 3%
Vitamin B1 0.08mg 0.04mg 3%
Choline 19.5mg 38.4mg 3%
Iron 1.3mg 1.13mg 2%
Manganese 0.553mg 0.51mg 2%
Monounsaturated fat 0.239g 0.026g 1%
Vitamin E 0.7mg 0.88mg 1%
Selenium 0.9µg 0.5µg 1%
Calories 32kcal 33kcal 0%
Protein 2.6g 2.71g 0%
Fats 0.7g 0.72g 0%
Carbs 5.5g 5.65g 0%
Net carbs 4.4g 1.65g N/A
Sugar 4.4g 0.4g N/A
Zinc 0.23mg 0.23mg 0%
Sodium 14mg 15mg 0%
Vitamin B5 0.242mg 0.218mg 0%
Saturated fat 0.023g 0.047g 0%
Polyunsaturated fat 0.228g 0.173g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +143.2%
~equal in Protein ~2.71g
~equal in Fats ~0.72g
~equal in Carbs ~5.65g
~equal in Water ~90.18g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -51.1%
Contains more Mono. FatMonounsaturated fat +819.2%
Contains more Poly. FatPolyunsaturated fat +31.8%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.