Garden cress vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on the differences between garden cress and heart of palm
- Garden cress has more vitamin K, vitamin A, vitamin C, folate, and magnesium; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, and phosphorus.
- Garden cress covers your daily vitamin K needs 452% more than heart of palm.
- Heart of palm contains 102 times less vitamin A than garden cress. Garden cress contains 6917IU of vitamin A, while heart of palm contains 68IU.
Food varieties used in this article are Cress, garden, raw and Hearts of palm, 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 | +280% |
| Contains more CalciumCalcium | +350% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +198% |
| Contains more IronIron | +30% |
| Contains more CopperCopper | +278.8% |
| Contains more ZincZinc | +1521.7% |
| Contains more PhosphorusPhosphorus | +84.2% |
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 | +762.5% |
| Contains more Vitamin AVitamin A | +11433.3% |
| Contains more Vitamin EVitamin E | +40% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +227.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 0µg | 452% |
| Vitamin C | 69mg | 8mg | 68% |
| Copper | 0.17mg | 0.644mg | 53% |
| Vitamin B6 | 0.247mg | 0.81mg | 43% |
| Vitamin A | 346µg | 3µg | 38% |
| Potassium | 606mg | 1806mg | 35% |
| Zinc | 0.23mg | 3.73mg | 32% |
| Manganese | 0.553mg | 24% | |
| Folate | 80µg | 24µg | 14% |
| Phosphorus | 76mg | 140mg | 9% |
| Carbs | 5.5g | 25.61g | 7% |
| Magnesium | 38mg | 10mg | 7% |
| Calcium | 81mg | 18mg | 6% |
| Vitamin B2 | 0.26mg | 0.18mg | 6% |
| Vitamin B5 | 0.242mg | 5% | |
| Iron | 1.3mg | 1.69mg | 5% |
| Calories | 32kcal | 115kcal | 4% |
| Choline | 19.5mg | 0mg | 4% |
| Vitamin B1 | 0.08mg | 0.05mg | 3% |
| Fiber | 1.1g | 1.5g | 2% |
| Monounsaturated fat | 0.239g | 0.005g | 1% |
| Polyunsaturated fat | 0.228g | 0.089g | 1% |
| Vitamin B3 | 1mg | 0.9mg | 1% |
| Vitamin E | 0.7mg | 0.5mg | 1% |
| Fats | 0.7g | 0.2g | 1% |
| Protein | 2.6g | 2.7g | 0% |
| Net carbs | 4.4g | 24.11g | N/A |
| Sugar | 4.4g | 17.16g | N/A |
| Sodium | 14mg | 14mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.023g | 0.046g | 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:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +250% |
| Contains more WaterWater | +28.6% |
| Contains more CarbsCarbs | +365.6% |
| Contains more OtherOther | +10.6% |
~equal in
Protein
~2.7g
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
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +4680% |
| Contains more Poly. FatPolyunsaturated fat | +156.2% |
