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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 A, vitamin C, copper, potassium, and iron; however, marrow-stem Kale has more calcium, folate, fiber, and vitamin E.
  • Daily need coverage for vitamin K for 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +184.5%
Contains more IronIron +176.6%
Contains more CopperCopper +269.6%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -17.6%
Contains more CalciumCalcium +186.4%
Contains more ManganeseManganese +19%
Contains more SeleniumSelenium +44.4%
~equal in Zinc ~0.21mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +95.5%
Contains more Vitamin AVitamin A +37.8%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more Vitamin KVitamin K +24%
Contains more Vitamin EVitamin E +222.9%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more FolateFolate +61.3%
Contains more CholineCholine +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Marrow-stem Kale DV% diff.
Vitamin K 541.9µg 437.1µg 87%
Vitamin C 69mg 35.3mg 37%
Calcium 81mg 232mg 15%
Copper 0.17mg 0.046mg 14%
Fiber 1.1g 4g 12%
Folate 80µg 129µg 12%
Potassium 606mg 213mg 12%
Vitamin A 346µg 251µg 11%
Vitamin E 0.7mg 2.26mg 10%
Vitamin B2 0.26mg 0.13mg 10%
Iron 1.3mg 0.47mg 10%
Phosphorus 76mg 25mg 7%
Vitamin B6 0.247mg 0.165mg 6%
Manganese 0.553mg 0.658mg 5%
Magnesium 38mg 27mg 3%
Vitamin B3 1mg 0.742mg 2%
Vitamin B1 0.08mg 0.054mg 2%
Vitamin B5 0.242mg 0.267mg 1%
Choline 19.5mg 23.2mg 1%
Monounsaturated fat 0.239g 0.03g 1%
Selenium 0.9µg 1.3µg 1%
Protein 2.6g 3.02g 1%
Calories 32kcal 32kcal 0%
Fats 0.7g 0.61g 0%
Carbs 5.5g 5.42g 0%
Net carbs 4.4g 1.42g N/A
Sugar 4.4g 0.46g N/A
Zinc 0.23mg 0.21mg 0%
Sodium 14mg 17mg 0%
Saturated fat 0.023g 0.055g 0%
Polyunsaturated fat 0.228g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
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 FatsFats +14.8%
Contains more OtherOther +35.3%
Contains more ProteinProtein +16.2%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +696.7%
Contains more Poly. FatPolyunsaturated fat +13.4%

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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. 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.