Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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

Compare

The main differences between Garden cress and Marrow-stem Kale

  • Garden cress has more Vitamin K, Vitamin C, Copper, Potassium, Vitamin A, 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +176.6%
Contains more Potassium +184.5%
Contains more Magnesium +40.7%
Contains more Copper +269.6%
Contains more Phosphorus +204%
Contains less Sodium -17.6%
Contains more Calcium +186.4%
Equal in Zinc - 0.21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +176.6%
Contains more Potassium +184.5%
Contains more Magnesium +40.7%
Contains more Copper +269.6%
Contains more Phosphorus +204%
Contains less Sodium -17.6%
Contains more Calcium +186.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +95.5%
Contains more Vitamin A +37.8%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin C +95.5%
Contains more Vitamin A +37.8%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
147
Marrow-stem Kale
Mineral Summary Score
31
Garden cress
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
18%
Marrow-stem Kale
Carbohydrates
6%
Garden cress
5%
Marrow-stem Kale
Fats
3%
Garden cress
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Marrow-stem Kale
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 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)

All nutrients comparison - raw data values

Nutrient Garden cress Marrow-stem Kale Opinion
Calories 32 32
Protein 2.6 3.02 Marrow-stem Kale
Fats 0.7 0.61 Garden cress
Vitamin C 69 35.3 Garden cress
Carbs 5.5 5.42 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 0.47 Garden cress
Calcium 81 232 Marrow-stem Kale
Potassium 606 213 Garden cress
Magnesium 38 27 Garden cress
Sugar 4.4 0.46 Marrow-stem Kale
Fiber 1.1 4 Marrow-stem Kale
Copper 0.17 0.046 Garden cress
Zinc 0.23 0.21 Garden cress
Starch
Phosphorus 76 25 Garden cress
Sodium 14 17 Garden cress
Vitamin A 6917 5019 Garden cress
Vitamin E 0.7 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.08 0.054 Garden cress
Vitamin B2 0.26 0.13 Garden cress
Vitamin B3 1 0.742 Garden cress
Vitamin B5 0.242 0.267 Marrow-stem Kale
Vitamin B6 0.247 0.165 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 437.1 Garden cress
Folate 80 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.023 0.055 Garden cress
Monounsaturated Fat 0.239 0.03 Garden cress
Polyunsaturated fat 0.228 0.201 Garden cress
Tryptophan 0.031 Marrow-stem Kale
Threonine 0.086 Marrow-stem Kale
Isoleucine 0.1 Marrow-stem Kale
Leucine 0.151 Marrow-stem Kale
Lysine 0.117 Marrow-stem Kale
Methionine 0.033 Marrow-stem Kale
Phenylalanine 0.087 Marrow-stem Kale
Valine 0.12 Marrow-stem Kale
Histidine 0.047 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.