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  6. Garden cress vs. Dried fruit

Garden cress vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between garden cress and dried fruit

  • Garden cress has more vitamin K, vitamin C, vitamin A, folate, and vitamin B2; however, dried fruit is higher in fiber, vitamin E, copper, iron, and potassium.
  • Garden cress covers your daily vitamin K needs 449% more than dried fruit.
  • Dried fruit contains 69 times less vitamin C than garden cress. Garden cress contains 69mg of vitamin C, while dried fruit contains 1mg.

Food varieties used in this article are Cress, garden, raw and Apricots, dried, sulfured, uncooked.

Infographic

Garden cress vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +47.3%
Contains more ManganeseManganese +135.3%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +104.6%
Contains more CopperCopper +101.8%
Contains more ZincZinc +69.6%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +144.4%
~equal in Phosphorus ~71mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +17380.6%
Contains more FolateFolate +700%
Contains more CholineCholine +40.3%
Contains more Vitamin EVitamin E +518.6%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +113.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Dried fruit DV% diff.
Vitamin K 541.9µg 3.1µg 449%
Vitamin C 69mg 1mg 76%
Fiber 1.1g 7.3g 25%
Vitamin E 0.7mg 4.33mg 24%
Carbs 5.5g 62.64g 19%
Copper 0.17mg 0.343mg 19%
Vitamin A 346µg 180µg 18%
Folate 80µg 10µg 18%
Iron 1.3mg 2.66mg 17%
Fructose 12.47g 16%
Potassium 606mg 1162mg 16%
Vitamin B2 0.26mg 0.074mg 14%
Manganese 0.553mg 0.235mg 14%
Vitamin B3 1mg 2.589mg 10%
Calories 32kcal 241kcal 10%
Vitamin B6 0.247mg 0.143mg 8%
Vitamin B1 0.08mg 0.015mg 5%
Vitamin B5 0.242mg 0.516mg 5%
Calcium 81mg 55mg 3%
Selenium 0.9µg 2.2µg 2%
Protein 2.6g 3.39g 2%
Polyunsaturated fat 0.228g 0.074g 1%
Phosphorus 76mg 71mg 1%
Magnesium 38mg 32mg 1%
Choline 19.5mg 13.9mg 1%
Zinc 0.23mg 0.39mg 1%
Fats 0.7g 0.51g 0%
Net carbs 4.4g 55.34g N/A
Sugar 4.4g 53.44g N/A
Starch 0.35g 0%
Sodium 14mg 10mg 0%
Saturated fat 0.023g 0.017g 0%
Monounsaturated fat 0.239g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +37.3%
Contains more WaterWater +189.4%
Contains more ProteinProtein +30.4%
Contains more CarbsCarbs +1038.9%
Contains more OtherOther +42.8%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +223%
Contains more Poly. FatPolyunsaturated fat +208.1%
Contains less Sat. FatSaturated fat -26.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.