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Garden cress vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are garden cress and jerusalem artichoke different?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, vitamin B6, and calcium; however, jerusalem artichoke is richer in iron and vitamin B1.
  • Daily need coverage for vitamin K for garden cress is 451% higher.
  • Garden cress contains 346 times more vitamin A than jerusalem artichoke. While garden cress contains 6917IU of vitamin A, jerusalem artichoke contains only 20IU.

Cress, garden, raw and Jerusalem-artichokes, raw are the varieties used in this article.

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Garden cress vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +478.6%
Contains more PotassiumPotassium +41.3%
Contains more CopperCopper +21.4%
Contains more ZincZinc +91.7%
Contains more ManganeseManganese +821.7%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +161.5%
Contains less SodiumSodium -71.4%
~equal in Phosphorus ~78mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +1625%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +515.4%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +64%
Contains more CholineCholine +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +30%
Contains more FatsFats +6900%
Contains more WaterWater +14.6%
Contains more CarbsCarbs +217.1%
Contains more OtherOther +41.1%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +5875%
Contains more Poly. FatPolyunsaturated fat +22700%
Contains less Sat. FatSaturated fat -100%

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 Jerusalem artichoke
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Jerusalem artichoke DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 4mg 72%
Vitamin A 346µg 1µg 38%
Iron 1.3mg 3.4mg 26%
Manganese 0.553mg 0.06mg 21%
Folate 80µg 13µg 17%
Vitamin B2 0.26mg 0.06mg 15%
Vitamin B6 0.247mg 0.077mg 13%
Vitamin B1 0.08mg 0.2mg 10%
Calcium 81mg 14mg 7%
Magnesium 38mg 17mg 5%
Potassium 606mg 429mg 5%
Carbs 5.5g 17.44g 4%
Copper 0.17mg 0.14mg 3%
Vitamin B5 0.242mg 0.397mg 3%
Vitamin E 0.7mg 0.19mg 3%
Vitamin B3 1mg 1.3mg 2%
Choline 19.5mg 30mg 2%
Calories 32kcal 73kcal 2%
Polyunsaturated fat 0.228g 0.001g 2%
Fiber 1.1g 1.6g 2%
Protein 2.6g 2g 1%
Zinc 0.23mg 0.12mg 1%
Fats 0.7g 0.01g 1%
Monounsaturated fat 0.239g 0.004g 1%
Net carbs 4.4g 15.84g N/A
Sugar 4.4g 9.6g N/A
Phosphorus 76mg 78mg 0%
Sodium 14mg 4mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.023g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
150%
Garden cress
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
33%
Garden cress
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.