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  6. Garden cress vs. Feta

Garden cress vs. Feta — In-Depth Nutrition Comparison

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Important differences between garden cress and feta

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, feta has more vitamin B12, vitamin B2, calcium, and phosphorus.
  • Garden cress's daily need coverage for vitamin K is 450% more.
  • Garden cress is lower in sodium.

The food varieties used in the comparison are Cress, garden, raw and Cheese, feta.

Infographic

Garden cress vs Feta 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%
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +877.4%
Contains more IronIron +100%
Contains more CopperCopper +431.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1875%
Contains more CalciumCalcium +508.6%
Contains more ZincZinc +1152.2%
Contains more PhosphorusPhosphorus +343.4%
Contains more SeleniumSelenium +1566.7%

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%
Feta
Feta
6
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +176.8%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin KVitamin K +30005.6%
Contains more FolateFolate +150%
Contains more CholineCholine +26.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +224.6%
Contains more Vitamin B5Vitamin B5 +299.6%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~0.991mg

All nutrients comparison - raw data values

Nutrient Garden cress Feta DV% diff.
Vitamin K 541.9µg 1.8µg 450%
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.023g 14.946g 68%
Vitamin B2 0.26mg 0.844mg 45%
Calcium 81mg 493mg 41%
Sodium 14mg 917mg 39%
Phosphorus 76mg 337mg 37%
Fats 0.7g 21.28g 32%
Cholesterol 0mg 89mg 30%
Selenium 0.9µg 15µg 26%
Vitamin A 346µg 125µg 25%
Zinc 0.23mg 2.88mg 24%
Protein 2.6g 14.21g 23%
Manganese 0.553mg 0.028mg 23%
Potassium 606mg 62mg 16%
Copper 0.17mg 0.032mg 15%
Vitamin B5 0.242mg 0.967mg 15%
Vitamin B6 0.247mg 0.424mg 14%
Folate 80µg 32µg 12%
Calories 32kcal 264kcal 12%
Monounsaturated fat 0.239g 4.623g 11%
Iron 1.3mg 0.65mg 8%
Vitamin B1 0.08mg 0.154mg 6%
Magnesium 38mg 19mg 5%
Fiber 1.1g 0g 4%
Vitamin E 0.7mg 0.18mg 3%
Vitamin D 0µg 0.4µg 2%
Polyunsaturated fat 0.228g 0.591g 2%
Vitamin D 0IU 16IU 2%
Choline 19.5mg 15.4mg 1%
Net carbs 4.4g 4.09g N/A
Carbs 5.5g 4.09g 0%
Sugar 4.4g 4.09g N/A
Vitamin B3 1mg 0.991mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +34.5%
Contains more WaterWater +61.9%
Contains more ProteinProtein +446.5%
Contains more FatsFats +2940%
Contains more OtherOther +188.9%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1834.3%
Contains more Poly. FatPolyunsaturated fat +159.2%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.