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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 RAE, 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
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 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% 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 3.3% 216% 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 +91.9%
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 E Vitamin 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

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%

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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Dried fruit Opinion
Calories 32kcal 241kcal Dried fruit
Protein 2.6g 3.39g Dried fruit
Fats 0.7g 0.51g Garden cress
Vitamin C 69mg 1mg Garden cress
Net carbs 4.4g 55.34g Dried fruit
Carbs 5.5g 62.64g Dried fruit
Magnesium 38mg 32mg Garden cress
Calcium 81mg 55mg Garden cress
Potassium 606mg 1162mg Dried fruit
Iron 1.3mg 2.66mg Dried fruit
Sugar 4.4g 53.44g Garden cress
Fiber 1.1g 7.3g Dried fruit
Copper 0.17mg 0.343mg Dried fruit
Zinc 0.23mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 76mg 71mg Garden cress
Sodium 14mg 10mg Dried fruit
Vitamin A 6917IU 3604IU Garden cress
Vitamin A RAE 346µg 180µg Garden cress
Vitamin E 0.7mg 4.33mg Dried fruit
Manganese 0.553mg 0.235mg Garden cress
Selenium 0.9µg 2.2µg Dried fruit
Vitamin B1 0.08mg 0.015mg Garden cress
Vitamin B2 0.26mg 0.074mg Garden cress
Vitamin B3 1mg 2.589mg Dried fruit
Vitamin B5 0.242mg 0.516mg Dried fruit
Vitamin B6 0.247mg 0.143mg Garden cress
Vitamin K 541.9µg 3.1µg Garden cress
Folate 80µg 10µg Garden cress
Choline 19.5mg 13.9mg Garden cress
Saturated Fat 0.023g 0.017g Dried fruit
Monounsaturated Fat 0.239g 0.074g Garden cress
Polyunsaturated fat 0.228g 0.074g Garden cress
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
Minerals Daily Need Coverage Score
33%
Garden cress
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 49.04g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 31)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.