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  6. Garden cress vs. Kumquat

Garden cress vs. Kumquat — In-Depth Nutrition Comparison

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Important differences between Garden cress and Kumquat

  • Garden cress has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Vitamin B6, Folate, Vitamin B2, Potassium, and Copper, however, Kumquat has more Fiber.
  • Garden cress's daily need coverage for Vitamin K is 452% more.
  • Garden cress has 23 times more Vitamin A RAE than Kumquat. Garden cress has 346µg of Vitamin A RAE, while Kumquat has 15µg.

The food varieties used in the comparison are Cress, garden, raw and Kumquats, raw.

Infographic

Garden cress vs Kumquat 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
Kumquat
Kumquat
Contains more Calcium +30.6%
Contains more Iron +51.2%
Contains more Magnesium +90%
Contains more Phosphorus +300%
Contains more Potassium +225.8%
Contains more Zinc +35.3%
Contains more Copper +78.9%
Contains more Manganese +309.6%
Contains more Selenium +∞%
Contains less Sodium -28.6%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Calcium +30.6%
Contains more Iron +51.2%
Contains more Magnesium +90%
Contains more Phosphorus +300%
Contains more Potassium +225.8%
Contains more Zinc +35.3%
Contains more Copper +78.9%
Contains more Manganese +309.6%
Contains more Selenium +∞%
Contains less Sodium -28.6%

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
10
:
0
Kumquat
Kumquat
Contains more Vitamin A +2285.2%
Contains more Vitamin E +366.7%
Contains more Vitamin C +57.2%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +586.1%
Contains more Folate +370.6%
Contains more Vitamin K +∞%
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%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Contains more Vitamin A +2285.2%
Contains more Vitamin E +366.7%
Contains more Vitamin C +57.2%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +133.1%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +586.1%
Contains more Folate +370.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Kumquat
Kumquat
Contains more Protein +38.3%
Contains more Water +10.6%
Contains more Other +252.9%
Contains more Fats +22.9%
Contains more Carbs +189.1%
Equal in Water - 80.85
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
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Protein +38.3%
Contains more Water +10.6%
Contains more Other +252.9%
Contains more Fats +22.9%
Contains more Carbs +189.1%
Equal in Water - 80.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Kumquat
Kumquat
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +55.2%
Contains more Polyunsaturated fat +33.3%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +55.2%
Contains more Polyunsaturated fat +33.3%

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

All nutrients comparison - raw data values

Nutrient Garden cress Kumquat Opinion
Net carbs 4.4g 9.4g Kumquat
Protein 2.6g 1.88g Garden cress
Fats 0.7g 0.86g Kumquat
Carbs 5.5g 15.9g Kumquat
Calories 32kcal 71kcal Kumquat
Sugar 4.4g 9.36g Garden cress
Fiber 1.1g 6.5g Kumquat
Calcium 81mg 62mg Garden cress
Iron 1.3mg 0.86mg Garden cress
Magnesium 38mg 20mg Garden cress
Phosphorus 76mg 19mg Garden cress
Potassium 606mg 186mg Garden cress
Sodium 14mg 10mg Kumquat
Zinc 0.23mg 0.17mg Garden cress
Copper 0.17mg 0.095mg Garden cress
Manganese 0.553mg 0.135mg Garden cress
Selenium 0.9µg 0µg Garden cress
Vitamin A 6917IU 290IU Garden cress
Vitamin A RAE 346µg 15µg Garden cress
Vitamin E 0.7mg 0.15mg Garden cress
Vitamin C 69mg 43.9mg Garden cress
Vitamin B1 0.08mg 0.037mg Garden cress
Vitamin B2 0.26mg 0.09mg Garden cress
Vitamin B3 1mg 0.429mg Garden cress
Vitamin B5 0.242mg 0.208mg Garden cress
Vitamin B6 0.247mg 0.036mg Garden cress
Folate 80µg 17µg Garden cress
Vitamin K 541.9µg 0µg Garden cress
Saturated Fat 0.023g 0.103g Garden cress
Monounsaturated Fat 0.239g 0.154g Garden cress
Polyunsaturated fat 0.228g 0.171g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Kumquat
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
20%
Kumquat
Minerals Daily Need Coverage Score
33%
Garden cress
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.96g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 67)
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 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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.