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  6. Garden cress vs. Plantain raw

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

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Significant differences between garden cress and plantain raw

  • The amount of vitamin K, vitamin A, vitamin C, vitamin B2, folate, copper, iron, calcium, and phosphorus in garden cress is higher than in plantain raw.
  • Garden cress covers your daily vitamin K needs 451% more than plantain raw.
  • Plantain raw has 27 times less calcium than garden cress. Garden cress has 81mg of calcium, while plantain raw has 3mg.

Specific food types used in this comparison are Cress, garden, raw and Plantains, raw.

Infographic

Garden cress vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +116.7%
Contains more CopperCopper +109.9%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~37mg

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% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +517.9%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin KVitamin K +77314.3%
Contains more FolateFolate +263.6%
Contains more CholineCholine +44.4%
Contains more Vitamin B6Vitamin B6 +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Plantain raw DV% diff.
Vitamin K 541.9µg 0.7µg 451%
Vitamin C 69mg 18.4mg 56%
Vitamin A 346µg 56µg 32%
Manganese 0.553mg 24%
Vitamin B2 0.26mg 0.054mg 16%
Folate 80µg 22µg 15%
Copper 0.17mg 0.081mg 10%
Iron 1.3mg 0.6mg 9%
Carbs 5.5g 31.89g 9%
Calcium 81mg 3mg 8%
Phosphorus 76mg 34mg 6%
Calories 32kcal 122kcal 5%
Fiber 1.1g 2.3g 5%
Vitamin B6 0.247mg 0.299mg 4%
Vitamin E 0.7mg 0.14mg 4%
Potassium 606mg 499mg 3%
Protein 2.6g 1.3g 3%
Vitamin B3 1mg 0.686mg 2%
Vitamin B1 0.08mg 0.052mg 2%
Selenium 0.9µg 1.5µg 1%
Fats 0.7g 0.37g 1%
Polyunsaturated fat 0.228g 0.069g 1%
Saturated fat 0.023g 0.143g 1%
Choline 19.5mg 13.5mg 1%
Monounsaturated fat 0.239g 0.032g 1%
Zinc 0.23mg 0.14mg 1%
Net carbs 4.4g 29.59g N/A
Magnesium 38mg 37mg 0%
Sugar 4.4g 15g N/A
Sodium 14mg 4mg 0%
Vitamin B5 0.242mg 0.26mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +100%
Contains more FatsFats +89.2%
Contains more WaterWater +36.9%
Contains more OtherOther +55.2%
Contains more CarbsCarbs +479.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +646.9%
Contains more Poly. FatPolyunsaturated fat +230.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.