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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" 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 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%
Equal in Zinc - 0.21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
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%
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 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%
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%
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%

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

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
Starch g g
Fructose g g
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
Vitamin A 6917IU 5019IU Garden cress
Vitamin E 0.7mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 541.9µg 437.1µg Garden cress
Tryptophan mg 0.031mg Marrow-stem Kale
Threonine mg 0.086mg Marrow-stem Kale
Isoleucine mg 0.1mg Marrow-stem Kale
Leucine mg 0.151mg Marrow-stem Kale
Lysine mg 0.117mg Marrow-stem Kale
Methionine mg 0.033mg Marrow-stem Kale
Phenylalanine mg 0.087mg Marrow-stem Kale
Valine mg 0.12mg Marrow-stem Kale
Histidine mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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)

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.