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  6. Garden cress vs. Kiwifruit

Garden cress vs. Kiwifruit — In-Depth Nutrition Comparison

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Differences between Garden cress and Kiwifruit

  • Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin B2, Vitamin B6, Folate, Iron, and Potassium, while Kiwifruit has more Vitamin C, and Fiber.
  • Garden cress's daily need coverage for Vitamin K is 418% higher.
  • Kiwifruit contains 87 times less Vitamin A RAE than Garden cress. Garden cress contains 346µg of Vitamin A RAE, while Kiwifruit contains 4µg.

The food types used in this comparison are Cress, garden, raw and Kiwifruit, green, raw.

Infographic

Garden cress vs Kiwifruit 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.
Garden cress
Garden cress
9
:
1
Kiwifruit
Kiwifruit
Contains more Calcium +138.2%
Contains more Iron +319.4%
Contains more Magnesium +123.5%
Contains more Phosphorus +123.5%
Contains more Potassium +94.2%
Contains more Zinc +64.3%
Contains more Copper +30.8%
Contains more Manganese +464.3%
Contains more Selenium +350%
Contains less Sodium -78.6%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +138.2%
Contains more Iron +319.4%
Contains more Magnesium +123.5%
Contains more Phosphorus +123.5%
Contains more Potassium +94.2%
Contains more Zinc +64.3%
Contains more Copper +30.8%
Contains more Manganese +464.3%
Contains more Selenium +350%
Contains less Sodium -78.6%

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.
Garden cress
Garden cress
8
:
2
Kiwifruit
Kiwifruit
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Folate +220%
Contains more Vitamin K +1244.7%
Contains more Vitamin E +108.6%
Contains more Vitamin C +34.3%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Folate +220%
Contains more Vitamin K +1244.7%
Contains more Vitamin E +108.6%
Contains more Vitamin C +34.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +128.1%
Contains more Fats +34.6%
Contains more Other +195.1%
Contains more Carbs +166.5%
Equal in Water - 83.07
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +128.1%
Contains more Fats +34.6%
Contains more Other +195.1%
Contains more Carbs +166.5%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Kiwifruit
Kiwifruit
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +408.5%
Contains more Polyunsaturated fat +25.9%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -20.7%
Contains more Monounsaturated Fat +408.5%
Contains more Polyunsaturated fat +25.9%

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

All nutrients comparison - raw data values

Nutrient Garden cress Kiwifruit Opinion
Net carbs 4.4g 11.66g Kiwifruit
Protein 2.6g 1.14g Garden cress
Fats 0.7g 0.52g Garden cress
Carbs 5.5g 14.66g Kiwifruit
Calories 32kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 4.4g 8.99g Garden cress
Fiber 1.1g 3g Kiwifruit
Calcium 81mg 34mg Garden cress
Iron 1.3mg 0.31mg Garden cress
Magnesium 38mg 17mg Garden cress
Phosphorus 76mg 34mg Garden cress
Potassium 606mg 312mg Garden cress
Sodium 14mg 3mg Kiwifruit
Zinc 0.23mg 0.14mg Garden cress
Copper 0.17mg 0.13mg Garden cress
Manganese 0.553mg 0.098mg Garden cress
Selenium 0.9µg 0.2µg Garden cress
Vitamin A 6917IU 87IU Garden cress
Vitamin A RAE 346µg 4µg Garden cress
Vitamin E 0.7mg 1.46mg Kiwifruit
Vitamin C 69mg 92.7mg Kiwifruit
Vitamin B1 0.08mg 0.027mg Garden cress
Vitamin B2 0.26mg 0.025mg Garden cress
Vitamin B3 1mg 0.341mg Garden cress
Vitamin B5 0.242mg 0.183mg Garden cress
Vitamin B6 0.247mg 0.063mg Garden cress
Folate 80µg 25µg Garden cress
Vitamin K 541.9µg 40.3µg Garden cress
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.023g 0.029g Garden cress
Monounsaturated Fat 0.239g 0.047g Garden cress
Polyunsaturated fat 0.228g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
187%
Garden cress
42%
Kiwifruit
Minerals Daily Need Coverage Score
33%
Garden cress
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 58)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
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)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.