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  6. Garden cress vs. Jackfruit

Garden cress vs. Jackfruit — In-Depth Nutrition Comparison

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What are the differences between garden cress and jackfruit?

  • Garden cress is higher in vitamin A, vitamin C, manganese, vitamin B2, folate, iron, copper, phosphorus, and calcium, yet jackfruit is higher in vitamin B6.
  • Garden cress's daily need coverage for vitamin A is 136% more.
  • Garden cress has 13 times more manganese than jackfruit. While garden cress has 0.553mg of manganese, jackfruit has only 0.043mg.

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

Infographic

Garden cress vs Jackfruit infographic
Infographic link

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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +465.2%
Contains more CopperCopper +123.7%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +261.9%
Contains more ManganeseManganese +1186%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +403.6%
Contains more Vitamin AVitamin A +6820%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B6Vitamin B6 +33.2%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Jackfruit DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 13.7mg 61%
Vitamin A 346µg 5µg 38%
Manganese 0.553mg 0.043mg 22%
Vitamin B2 0.26mg 0.055mg 16%
Folate 80µg 24µg 14%
Iron 1.3mg 0.23mg 13%
Fructose 9.19g 11%
Copper 0.17mg 0.076mg 10%
Phosphorus 76mg 21mg 8%
Carbs 5.5g 23.25g 6%
Calcium 81mg 24mg 6%
Vitamin B6 0.247mg 0.329mg 6%
Potassium 606mg 448mg 5%
Choline 19.5mg 4%
Calories 32kcal 95kcal 3%
Vitamin E 0.7mg 0.34mg 2%
Selenium 0.9µg 2%
Vitamin B1 0.08mg 0.105mg 2%
Protein 2.6g 1.72g 2%
Fiber 1.1g 1.5g 2%
Magnesium 38mg 29mg 2%
Sodium 14mg 2mg 1%
Zinc 0.23mg 0.13mg 1%
Saturated fat 0.023g 0.195g 1%
Starch 1.47g 1%
Polyunsaturated fat 0.228g 0.094g 1%
Fats 0.7g 0.64g 0%
Net carbs 4.4g 21.75g N/A
Sugar 4.4g 19.08g N/A
Vitamin B3 1mg 0.92mg 0%
Vitamin B5 0.242mg 0.235mg 0%
Monounsaturated fat 0.239g 0.155g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +51.2%
Contains more WaterWater +21.7%
Contains more OtherOther +93.5%
Contains more CarbsCarbs +322.7%
~equal in Fats ~0.64g

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% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +54.2%
Contains more Poly. FatPolyunsaturated fat +142.6%

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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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.