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  6. Garden cress vs. Mango

Garden cress vs. Mango — In-Depth Nutrition Comparison

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How are garden cress and mango different?

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B2, iron, potassium, vitamin B6, folate, and phosphorus than mango.
  • Daily need coverage for vitamin K for garden cress is 448% higher.
  • Garden cress contains 9 times more manganese than mango. While garden cress contains 0.553mg of manganese, mango contains only 0.063mg.

Cress, garden, raw and Mangos, raw are the varieties used in this article.

Infographic

Garden cress vs Mango 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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +260.7%
Contains more IronIron +712.5%
Contains more CopperCopper +53.2%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +777.8%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -92.9%

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%
Mango
Mango
1
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +89.6%
Contains more Vitamin AVitamin A +540.7%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more Vitamin KVitamin K +12802.4%
Contains more FolateFolate +86%
Contains more CholineCholine +156.6%
Contains more Vitamin EVitamin E +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Mango DV% diff.
Vitamin K 541.9µg 4.2µg 448%
Vitamin C 69mg 36.4mg 36%
Vitamin A 346µg 54µg 32%
Manganese 0.553mg 0.063mg 21%
Vitamin B2 0.26mg 0.038mg 17%
Iron 1.3mg 0.16mg 14%
Potassium 606mg 168mg 13%
Vitamin B6 0.247mg 0.119mg 10%
Folate 80µg 43µg 9%
Phosphorus 76mg 14mg 9%
Magnesium 38mg 10mg 7%
Calcium 81mg 11mg 7%
Copper 0.17mg 0.111mg 7%
Fructose 4.68g 6%
Protein 2.6g 0.82g 4%
Vitamin B1 0.08mg 0.028mg 4%
Carbs 5.5g 14.98g 3%
Fiber 1.1g 1.6g 2%
Choline 19.5mg 7.6mg 2%
Vitamin B3 1mg 0.669mg 2%
Sodium 14mg 1mg 1%
Polyunsaturated fat 0.228g 0.071g 1%
Vitamin E 0.7mg 0.9mg 1%
Calories 32kcal 60kcal 1%
Vitamin B5 0.242mg 0.197mg 1%
Zinc 0.23mg 0.09mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.7g 0.38g 0%
Net carbs 4.4g 13.38g N/A
Sugar 4.4g 13.66g N/A
Saturated fat 0.023g 0.092g 0%
Monounsaturated fat 0.239g 0.14g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +217.1%
Contains more FatsFats +84.2%
Contains more OtherOther +400%
Contains more CarbsCarbs +172.4%
~equal in Water ~83.46g

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
Mango
Mango
0
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +221.1%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.