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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 is higher in Fiber, and Calcium.
  • Garden cress covers your daily Vitamin K needs 113% more than Collard Greens.
  • Collard Greens contains 5 times less Potassium than Garden cress. Garden cress contains 606mg of Potassium, while Collard Greens contains 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
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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% 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% 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 61% 456% 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 E Vitamin E +25.7%
Contains more CholineCholine +96.9%
~equal in Vitamin A ~7600IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.218mg
~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
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%

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

All nutrients comparison - raw data values

Nutrient Garden cress Collard Greens Opinion
Calories 32kcal 33kcal Collard Greens
Protein 2.6g 2.71g Collard Greens
Fats 0.7g 0.72g Collard Greens
Vitamin C 69mg 18.2mg Garden cress
Net carbs 4.4g 1.65g Garden cress
Carbs 5.5g 5.65g Collard Greens
Magnesium 38mg 21mg Garden cress
Calcium 81mg 141mg Collard Greens
Potassium 606mg 117mg Garden cress
Iron 1.3mg 1.13mg Garden cress
Sugar 4.4g 0.4g Collard Greens
Fiber 1.1g 4g Collard Greens
Copper 0.17mg 0.051mg Garden cress
Zinc 0.23mg 0.23mg
Phosphorus 76mg 32mg Garden cress
Sodium 14mg 15mg Garden cress
Vitamin A 6917IU 7600IU Collard Greens
Vitamin A RAE 346µg 380µg Collard Greens
Vitamin E 0.7mg 0.88mg Collard Greens
Manganese 0.553mg 0.51mg Garden cress
Selenium 0.9µg 0.5µg Garden cress
Vitamin B1 0.08mg 0.04mg Garden cress
Vitamin B2 0.26mg 0.106mg Garden cress
Vitamin B3 1mg 0.575mg Garden cress
Vitamin B5 0.242mg 0.218mg Garden cress
Vitamin B6 0.247mg 0.128mg Garden cress
Vitamin K 541.9µg 406.6µg Garden cress
Folate 80µg 16µg Garden cress
Choline 19.5mg 38.4mg Collard Greens
Saturated Fat 0.023g 0.047g Garden cress
Monounsaturated Fat 0.239g 0.026g Garden cress
Polyunsaturated fat 0.228g 0.173g Garden cress
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens

Which food is preferable for your diet?

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

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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
129%
Collard Greens
Minerals Daily Need Coverage Score
33%
Garden cress
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 4g)
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. 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.