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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

Garden cress vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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%
~equal in Sodium ~14mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Heart of palm 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
3% 26% 70% 2%
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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
33% 4% 64%
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%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.