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Garden cress vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between garden cress and miso

  • Garden cress has more vitamin K, vitamin A, vitamin C, and folate; however, miso is higher in copper, zinc, fiber, iron, and manganese.
  • Garden cress covers your daily vitamin K needs 427% more than miso.
  • Garden cress has less sodium.

Food varieties used in this article are Cress, garden, raw and Miso.

Infographic

Garden cress vs Miso 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%
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +188.6%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +26.3%
Contains more IronIron +91.5%
Contains more CopperCopper +147.1%
Contains more ZincZinc +1013%
Contains more PhosphorusPhosphorus +109.2%
Contains more ManganeseManganese +55.3%
Contains more SeleniumSelenium +677.8%

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%
Miso
4
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8550%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more Vitamin KVitamin K +1749.5%
Contains more FolateFolate +321.1%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +270.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.906mg

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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +107.8%
Contains more ProteinProtein +391.9%
Contains more FatsFats +758.6%
Contains more CarbsCarbs +361.3%
Contains more OtherOther +611.7%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +367.8%
Contains more Poly. FatPolyunsaturated fat +1164.9%

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 Miso
Rich in minerals 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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Miso DV% diff.
Vitamin K 541.9µg 29.3µg 427%
Sodium 14mg 3728mg 161%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 4µg 38%
Copper 0.17mg 0.42mg 28%
Zinc 0.23mg 2.56mg 21%
Protein 2.6g 12.79g 20%
Polyunsaturated fat 0.228g 2.884g 18%
Fiber 1.1g 5.4g 17%
Folate 80µg 19µg 15%
Iron 1.3mg 2.49mg 15%
Manganese 0.553mg 0.859mg 13%
Phosphorus 76mg 159mg 12%
Potassium 606mg 210mg 12%
Selenium 0.9µg 7µg 11%
Choline 19.5mg 72.2mg 10%
Calories 32kcal 198kcal 8%
Fructose 6g 8%
Fats 0.7g 6.01g 8%
Carbs 5.5g 25.37g 7%
Vitamin E 0.7mg 0.01mg 5%
Saturated fat 0.023g 1.025g 5%
Vitamin B6 0.247mg 0.199mg 4%
Vitamin B12 0µg 0.08µg 3%
Magnesium 38mg 48mg 2%
Monounsaturated fat 0.239g 1.118g 2%
Vitamin B5 0.242mg 0.337mg 2%
Calcium 81mg 57mg 2%
Vitamin B1 0.08mg 0.098mg 2%
Vitamin B2 0.26mg 0.233mg 2%
Vitamin B3 1mg 0.906mg 1%
Net carbs 4.4g 19.97g N/A
Sugar 4.4g 6.2g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Miso
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
23%
Miso
Minerals Daily Need Coverage Score
33%
Garden cress
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3714mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 1.002g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 61)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3.4)
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

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.