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Garden cress vs. Marinara sauce — In-Depth Nutrition Comparison

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How are garden cress and marinara sauce different?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, copper, and potassium; however, marinara sauce is richer in vitamin B3 and vitamin E.
  • Daily need coverage for vitamin K for garden cress is 440% higher.
  • Garden cress contains 35 times more vitamin C than marinara sauce. While garden cress contains 69mg of vitamin C, marinara sauce contains only 2mg.

Cress, garden, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

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Garden cress vs Marinara sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +90%
Contains more IronIron +66.7%
Contains more CopperCopper +109.9%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +303.6%
Contains more SeleniumSelenium +22.2%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +3350%
Contains more Vitamin AVitamin A +948.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more Vitamin KVitamin K +3798.6%
Contains more FolateFolate +515.4%
Contains more CholineCholine +42.3%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B3Vitamin B3 +291.7%
~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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +84.4%
Contains more FatsFats +111.4%
Contains more CarbsCarbs +46.5%
~equal in Water ~87.39g
~equal in Other ~1.66g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +57.7%
Contains more Poly. FatPolyunsaturated fat +122.8%

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

All nutrients comparison - raw data values

Nutrient Garden cress Marinara sauce DV% diff.
Vitamin K 541.9µg 13.9µg 440%
Vitamin C 69mg 2mg 74%
Vitamin A 346µg 33µg 35%
Vitamin B3 1mg 3.917mg 18%
Manganese 0.553mg 0.137mg 18%
Folate 80µg 13µg 17%
Vitamin B2 0.26mg 0.061mg 15%
Vitamin E 0.7mg 2.4mg 11%
Copper 0.17mg 0.081mg 10%
Potassium 606mg 319mg 8%
Iron 1.3mg 0.78mg 7%
Vitamin B6 0.247mg 0.173mg 6%
Phosphorus 76mg 34mg 6%
Vitamin B1 0.08mg 0.024mg 5%
Vitamin B5 0.242mg 5%
Calcium 81mg 27mg 5%
Magnesium 38mg 18mg 5%
Fiber 1.1g 1.8g 3%
Protein 2.6g 1.41g 2%
Polyunsaturated fat 0.228g 0.508g 2%
Choline 19.5mg 13.7mg 1%
Saturated fat 0.023g 0.17g 1%
Calories 32kcal 51kcal 1%
Cholesterol 0mg 2mg 1%
Carbs 5.5g 8.06g 1%
Fats 0.7g 1.48g 1%
Sodium 14mg 30mg 1%
Net carbs 4.4g 6.26g N/A
Sugar 4.4g 5.5g N/A
Zinc 0.23mg 0.2mg 0%
Selenium 0.9µg 1.1µg 0%
Monounsaturated fat 0.239g 0.377g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
33%
Garden cress
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.147g)
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 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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.