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Garden cress vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Garden cress and Grape leaves?

  • Garden cress is higher in Vitamin K, and Vitamin C, yet Grape leaves are higher in Vitamin A RAE, Manganese, Fiber, Calcium, Copper, Iron, Magnesium, and Vitamin B6.
  • Garden cress's daily need coverage for Vitamin K is 361% more.
  • Garden cress has 6 times more Vitamin C than Grape leaves. While Garden cress has 69mg of Vitamin C, Grape leaves have only 11.1mg.

We used Cress, garden, raw and Grape leaves, raw types in this article.

Infographic

Garden cress vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +122.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +348.1%
Contains more IronIron +102.3%
Contains more CopperCopper +144.1%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +416.3%
~equal in Selenium ~0.9µg

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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +521.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +399%
Contains more CholineCholine +52.3%
Contains more Vitamin AVitamin A +297.9%
Contains more Vitamin E Vitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +136.2%
Contains more Vitamin B6Vitamin B6 +61.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +21.9%
Contains more ProteinProtein +115.4%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +214.7%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated Fat -93.2%
Contains more Mono. FatMonounsaturated Fat +195.1%
Contains more Poly. FatPolyunsaturated fat +367.1%

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 Grape leaves
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Grape leaves Opinion
Calories 32kcal 93kcal Grape leaves
Protein 2.6g 5.6g Grape leaves
Fats 0.7g 2.12g Grape leaves
Vitamin C 69mg 11.1mg Garden cress
Net carbs 4.4g 6.31g Grape leaves
Carbs 5.5g 17.31g Grape leaves
Magnesium 38mg 95mg Grape leaves
Calcium 81mg 363mg Grape leaves
Potassium 606mg 272mg Garden cress
Iron 1.3mg 2.63mg Grape leaves
Sugar 4.4g 6.3g Garden cress
Fiber 1.1g 11g Grape leaves
Copper 0.17mg 0.415mg Grape leaves
Zinc 0.23mg 0.67mg Grape leaves
Phosphorus 76mg 91mg Grape leaves
Sodium 14mg 9mg Grape leaves
Vitamin A 6917IU 27521IU Grape leaves
Vitamin A RAE 346µg 1376µg Grape leaves
Vitamin E 0.7mg 2mg Grape leaves
Manganese 0.553mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.04mg Garden cress
Vitamin B2 0.26mg 0.354mg Grape leaves
Vitamin B3 1mg 2.362mg Grape leaves
Vitamin B5 0.242mg 0.231mg Garden cress
Vitamin B6 0.247mg 0.4mg Grape leaves
Vitamin K 541.9µg 108.6µg Garden cress
Folate 80µg 83µg Grape leaves
Choline 19.5mg 12.8mg Garden cress
Saturated Fat 0.023g 0.336g Garden cress
Monounsaturated Fat 0.239g 0.081g Garden cress
Polyunsaturated fat 0.228g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
178%
Grape leaves
Minerals Daily Need Coverage Score
33%
Garden cress
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.313g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.