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Garden cress vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between garden cress and asparagus

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B6, potassium, vitamin B2, folate, and magnesium; however, asparagus has more iron.
  • Daily need coverage for vitamin K for garden cress is 417% higher.
  • Asparagus has 12 times less vitamin C than garden cress. Garden cress has 69mg of vitamin C, while asparagus has 5.6mg.

Food types used in this article are Cress, garden, raw and Asparagus, raw.

Infographic

Garden cress vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +200%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +250%
Contains more IronIron +64.6%
Contains more CopperCopper +11.2%
Contains more ZincZinc +134.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +155.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +1132.1%
Contains more Vitamin AVitamin A +810.5%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +1202.6%
Contains more FolateFolate +53.8%
Contains more CholineCholine +21.9%
Contains more Vitamin EVitamin E +61.4%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B5Vitamin B5 +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.978mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Asparagus DV% diff.
Vitamin K 541.9µg 41.6µg 417%
Vitamin C 69mg 5.6mg 70%
Vitamin A 346µg 38µg 34%
Manganese 0.553mg 0.158mg 17%
Vitamin B6 0.247mg 0.091mg 12%
Potassium 606mg 202mg 12%
Iron 1.3mg 2.14mg 11%
Vitamin B2 0.26mg 0.141mg 9%
Folate 80µg 52µg 7%
Magnesium 38mg 14mg 6%
Calcium 81mg 24mg 6%
Vitamin B1 0.08mg 0.143mg 5%
Fiber 1.1g 2.1g 4%
Zinc 0.23mg 0.54mg 3%
Phosphorus 76mg 52mg 3%
Vitamin E 0.7mg 1.13mg 3%
Selenium 0.9µg 2.3µg 3%
Copper 0.17mg 0.189mg 2%
Vitamin B5 0.242mg 0.274mg 1%
Choline 19.5mg 16mg 1%
Monounsaturated fat 0.239g 0g 1%
Polyunsaturated fat 0.228g 0.05g 1%
Calories 32kcal 20kcal 1%
Fructose 1g 1%
Fats 0.7g 0.12g 1%
Sodium 14mg 2mg 1%
Carbs 5.5g 3.88g 1%
Protein 2.6g 2.2g 1%
Net carbs 4.4g 1.78g N/A
Sugar 4.4g 1.88g N/A
Vitamin B3 1mg 0.978mg 0%
Saturated fat 0.023g 0.04g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +41.8%
Contains more OtherOther +210.3%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -42.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +356%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.