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Garden cress vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Garden cress and Kale?

  • Garden cress is higher in Vitamin C, Folate, Vitamin B2, Potassium, Vitamin B6, Phosphorus, and Manganese, yet Kale is higher in Vitamin K, and Vitamin A RAE.
  • Kale's daily need coverage for Vitamin K is 229% more.
  • Garden cress has 6 times more Folate than Kale. While Garden cress has 80µg of Folate, Kale has only 13µg.

We used Cress, garden, raw and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Garden cress vs Kale 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%
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +165.8%
Contains more IronIron +44.4%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +32.9%
~equal in Copper ~0.156mg
~equal in Zinc ~0.24mg
~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%
Kale
3
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +393.9%
Contains more Vitamin B6Vitamin B6 +79%
Contains more FolateFolate +515.4%
Contains more CholineCholine +4775%
Contains more Vitamin AVitamin A +96.9%
Contains more Vitamin E Vitamin E +21.4%
Contains more Vitamin KVitamin K +50.8%
~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
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +36.8%
Contains more FatsFats +75%
Contains more OtherOther +106.9%
~equal in Carbs ~5.63g
~equal in Water ~91.2g

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
Kale
0
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated Fat -55.8%
Contains more Mono. FatMonounsaturated Fat +696.7%
Contains more Poly. FatPolyunsaturated fat +18.1%

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

All nutrients comparison - raw data values

Nutrient Garden cress Kale Opinion
Calories 32kcal 28kcal Garden cress
Protein 2.6g 1.9g Garden cress
Fats 0.7g 0.4g Garden cress
Vitamin C 69mg 41mg Garden cress
Net carbs 4.4g 3.63g Garden cress
Carbs 5.5g 5.63g Kale
Magnesium 38mg 18mg Garden cress
Calcium 81mg 72mg Garden cress
Potassium 606mg 228mg Garden cress
Iron 1.3mg 0.9mg Garden cress
Sugar 4.4g 1.25g Kale
Fiber 1.1g 2g Kale
Copper 0.17mg 0.156mg Garden cress
Zinc 0.23mg 0.24mg Kale
Phosphorus 76mg 28mg Garden cress
Sodium 14mg 23mg Garden cress
Vitamin A 6917IU 13621IU Kale
Vitamin A RAE 346µg 681µg Kale
Vitamin E 0.7mg 0.85mg Kale
Manganese 0.553mg 0.416mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.053mg Garden cress
Vitamin B2 0.26mg 0.07mg Garden cress
Vitamin B3 1mg 0.5mg Garden cress
Vitamin B5 0.242mg 0.049mg Garden cress
Vitamin B6 0.247mg 0.138mg Garden cress
Vitamin K 541.9µg 817µg Kale
Folate 80µg 13µg Garden cress
Choline 19.5mg 0.4mg Garden cress
Saturated Fat 0.023g 0.052g Garden cress
Monounsaturated Fat 0.239g 0.03g Garden cress
Polyunsaturated fat 0.228g 0.193g Garden cress
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Kale
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
238%
Kale
Minerals Daily Need Coverage Score
33%
Garden cress
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.15g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.