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Garden cress vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between garden cress and milk

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, iron, and potassium; however, milk is higher in vitamin B12.
  • Garden cress covers your daily vitamin K needs 451% more than milk.

Food varieties used in this article are Cress, garden, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Garden cress vs Milk 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%
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +245.5%
Contains more PotassiumPotassium +304%
Contains more IronIron +4233.3%
Contains more CopperCopper +1600%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +18333.3%
Contains more CalciumCalcium +54.3%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +266.7%

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%
Milk
3
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +496.6%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +975.3%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +140%
Contains more ProteinProtein +29.6%
Contains more FatsFats +38.6%
~equal in Carbs ~4.99g
~equal in Water ~89.92g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +551.4%
Contains more Mono. FatMonounsaturated fat +15.9%

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 Milk
Lower in Cholesterol ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Milk DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 58µg 32%
Manganese 0.553mg 0.003mg 24%
Vitamin B12 0µg 0.47µg 20%
Folate 80µg 5µg 19%
Copper 0.17mg 0.01mg 18%
Iron 1.3mg 0.03mg 16%
Vitamin B6 0.247mg 0.037mg 16%
Potassium 606mg 150mg 13%
Vitamin D 0IU 48IU 6%
Magnesium 38mg 11mg 6%
Vitamin B2 0.26mg 0.185mg 6%
Vitamin B3 1mg 0.093mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin E 0.7mg 0.01mg 5%
Vitamin B1 0.08mg 0.02mg 5%
Selenium 0.9µg 3.3µg 4%
Fiber 1.1g 0g 4%
Calcium 81mg 125mg 4%
Phosphorus 76mg 95mg 3%
Saturated fat 0.023g 0.633g 3%
Zinc 0.23mg 0.42mg 2%
Cholesterol 0mg 5mg 2%
Protein 2.6g 3.37g 2%
Vitamin B5 0.242mg 0.361mg 2%
Polyunsaturated fat 0.228g 0.035g 1%
Calories 32kcal 42kcal 1%
Sodium 14mg 44mg 1%
Fats 0.7g 0.97g 0%
Carbs 5.5g 4.99g 0%
Net carbs 4.4g 4.99g N/A
Sugar 4.4g 5.2g N/A
Choline 19.5mg 17.7mg 0%
Monounsaturated fat 0.239g 0.277g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
150%
Garden cress
15%
Milk
Minerals Daily Need Coverage Score
33%
Garden cress
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.61g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 31)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.6)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.