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  6. Garden cress vs. Ladyfinger

Garden cress vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between garden cress and ladyfinger?

  • Garden cress is richer in vitamin A, vitamin C, and potassium, yet ladyfinger is richer in vitamin B12, iron, vitamin B5, vitamin B1, and phosphorus.
  • Garden cress's daily need coverage for vitamin A is 127% higher.
  • Garden cress contains less saturated fat.

We used Cress, garden, raw and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Garden cress vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +436.3%
Contains more CopperCopper +78.9%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +130.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +175.4%
Contains more ZincZinc +395.7%
Contains more PhosphorusPhosphorus +127.6%

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.
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +107.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +110.4%
Contains more Vitamin B5Vitamin B5 +361.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~77µg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +358.5%
Contains more OtherOther +63.6%
Contains more ProteinProtein +307.7%
Contains more FatsFats +1200%
Contains more CarbsCarbs +985.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +1466.9%
Contains more Poly. FatPolyunsaturated fat +524.1%

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

All nutrients comparison - raw data values

Nutrient Garden cress Ladyfinger DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 0mg 77%
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Iron 1.3mg 3.58mg 29%
Vitamin A 346µg 167µg 20%
Carbs 5.5g 59.7g 18%
Calories 32kcal 363kcal 17%
Vitamin B5 0.242mg 1.116mg 17%
Vitamin B1 0.08mg 0.284mg 17%
Protein 2.6g 10.6g 16%
Potassium 606mg 113mg 15%
Phosphorus 76mg 173mg 14%
Saturated fat 0.023g 3.022g 14%
Manganese 0.553mg 0.24mg 14%
Vitamin B2 0.26mg 0.428mg 13%
Fats 0.7g 9.1g 13%
Vitamin B6 0.247mg 0.122mg 10%
Monounsaturated fat 0.239g 3.745g 9%
Polyunsaturated fat 0.228g 1.423g 8%
Copper 0.17mg 0.095mg 8%
Zinc 0.23mg 1.14mg 8%
Vitamin B3 1mg 2.104mg 7%
Magnesium 38mg 12mg 6%
Sodium 14mg 147mg 6%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Calcium 81mg 47mg 3%
Selenium 0.9µg 2%
Folate 80µg 77µg 1%
Net carbs 4.4g 58.7g N/A
Sugar 4.4g N/A
Fiber 1.1g 1g 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Ladyfinger
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
150%
Garden cress
39%
Ladyfinger
Minerals Daily Need Coverage Score
33%
Garden cress
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 133mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 2.999g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.