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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
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
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
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% |
