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  6. Garden cress vs. Marrow-stem Kale

Garden cress vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between Garden cress and Marrow-stem Kale

  • Garden cress has more Vitamin K, Vitamin C, Copper, Potassium, Vitamin A RAE, and Iron, however, Marrow-stem Kale has more Calcium, Folate, Fiber, and Vitamin E .
  • Daily need coverage for Vitamin K from Garden cress is 87% higher.
  • Marrow-stem Kale has 4 times less Copper than Garden cress. Garden cress has 0.17mg of Copper, while Marrow-stem Kale has 0.046mg.

Food types used in this article are Cress, garden, raw and Collards, raw.

Infographic

Garden cress vs Marrow-stem Kale 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
7
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Iron +176.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +204%
Contains more Potassium +184.5%
Contains less Sodium -17.6%
Contains more Copper +269.6%
Contains more Calcium +186.4%
Contains more Manganese +19%
Contains more Selenium +44.4%
Equal in Zinc - 0.21
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +176.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +204%
Contains more Potassium +184.5%
Contains less Sodium -17.6%
Contains more Copper +269.6%
Contains more Calcium +186.4%
Contains more Manganese +19%
Contains more Selenium +44.4%
Equal in Zinc - 0.21

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
7
:
3
Marrow-stem Kale
Marrow-stem Kale
Contains more Vitamin A +37.8%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%
Contains more Folate +61.3%
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%
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin A +37.8%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +49.7%
Contains more Vitamin K +24%
Contains more Vitamin E +222.9%
Contains more Vitamin B5 +10.3%
Contains more Folate +61.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Marrow-stem Kale
Marrow-stem Kale
Contains more Fats +14.8%
Contains more Other +35.3%
Contains more Protein +16.2%
Equal in Carbs - 5.42
Equal in Water - 89.62
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
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more Fats +14.8%
Contains more Other +35.3%
Contains more Protein +16.2%
Equal in Carbs - 5.42
Equal in Water - 89.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Marrow-stem Kale
Marrow-stem Kale
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +696.7%
Contains more Polyunsaturated fat +13.4%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +696.7%
Contains more Polyunsaturated fat +13.4%

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 Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Marrow-stem Kale Opinion
Net carbs 4.4g 1.42g Garden cress
Protein 2.6g 3.02g Marrow-stem Kale
Fats 0.7g 0.61g Garden cress
Carbs 5.5g 5.42g Garden cress
Calories 32kcal 32kcal
Sugar 4.4g 0.46g Marrow-stem Kale
Fiber 1.1g 4g Marrow-stem Kale
Calcium 81mg 232mg Marrow-stem Kale
Iron 1.3mg 0.47mg Garden cress
Magnesium 38mg 27mg Garden cress
Phosphorus 76mg 25mg Garden cress
Potassium 606mg 213mg Garden cress
Sodium 14mg 17mg Garden cress
Zinc 0.23mg 0.21mg Garden cress
Copper 0.17mg 0.046mg Garden cress
Manganese 0.553mg 0.658mg Marrow-stem Kale
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin A 6917IU 5019IU Garden cress
Vitamin A RAE 346µg 251µg Garden cress
Vitamin E 0.7mg 2.26mg Marrow-stem Kale
Vitamin C 69mg 35.3mg Garden cress
Vitamin B1 0.08mg 0.054mg Garden cress
Vitamin B2 0.26mg 0.13mg Garden cress
Vitamin B3 1mg 0.742mg Garden cress
Vitamin B5 0.242mg 0.267mg Marrow-stem Kale
Vitamin B6 0.247mg 0.165mg Garden cress
Folate 80µg 129µg Marrow-stem Kale
Vitamin K 541.9µg 437.1µg Garden cress
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Saturated Fat 0.023g 0.055g Garden cress
Monounsaturated Fat 0.239g 0.03g Garden cress
Polyunsaturated fat 0.228g 0.201g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
147%
Marrow-stem Kale
Minerals Daily Need Coverage Score
33%
Garden cress
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
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 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.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.