Garden cress vs. Monterey Jack — In-Depth Nutrition Comparison
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How are garden cress and monterey Jack different?
- Garden cress is richer in vitamin K, vitamin A, and vitamin C, while monterey Jack is higher in calcium, phosphorus, vitamin B12, and zinc.
- Garden cress covers your daily need for vitamin K, 449% more than monterey Jack.
- Garden cress is lower in sodium.
Cress, garden, raw and Cheese, monterey types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more PotassiumPotassium | +648.1% |
| Contains more IronIron | +80.6% |
| Contains more CopperCopper | +431.3% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +4927.3% |
| Contains more CalciumCalcium | +821% |
| Contains more ZincZinc | +1204.3% |
| Contains more PhosphorusPhosphorus | +484.2% |
| Contains more SeleniumSelenium | +1511.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +74.7% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B1Vitamin B1 | +433.3% |
| Contains more Vitamin B3Vitamin B3 | +975.3% |
| Contains more Vitamin B5Vitamin B5 | +15.2% |
| Contains more Vitamin B6Vitamin B6 | +212.7% |
| Contains more Vitamin KVitamin K | +21576% |
| Contains more FolateFolate | +344.4% |
| Contains more CholineCholine | +26.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +708.8% |
| Contains more WaterWater | +118% |
| Contains more ProteinProtein | +841.5% |
| Contains more FatsFats | +4225.7% |
| Contains more OtherOther | +97.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +3561.5% |
| Contains more Poly. FatPolyunsaturated fat | +294.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 2.5µg | 450% |
| Saturated fat | 0.023g | 19.066g | 87% |
| Vitamin C | 69mg | 0mg | 77% |
| Calcium | 81mg | 746mg | 67% |
| Phosphorus | 76mg | 444mg | 53% |
| Fats | 0.7g | 30.28g | 46% |
| Protein | 2.6g | 24.48g | 44% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Selenium | 0.9µg | 14.5µg | 25% |
| Zinc | 0.23mg | 3mg | 25% |
| Sodium | 14mg | 600mg | 25% |
| Manganese | 0.553mg | 0.011mg | 24% |
| Monounsaturated fat | 0.239g | 8.751g | 21% |
| Calories | 32kcal | 373kcal | 17% |
| Vitamin A | 346µg | 198µg | 16% |
| Folate | 80µg | 18µg | 16% |
| Copper | 0.17mg | 0.032mg | 15% |
| Potassium | 606mg | 81mg | 15% |
| Vitamin B6 | 0.247mg | 0.079mg | 13% |
| Vitamin B2 | 0.26mg | 0.39mg | 10% |
| Iron | 1.3mg | 0.72mg | 7% |
| Vitamin B3 | 1mg | 0.093mg | 6% |
| Vitamin B1 | 0.08mg | 0.015mg | 5% |
| Polyunsaturated fat | 0.228g | 0.899g | 4% |
| Fiber | 1.1g | 0g | 4% |
| Magnesium | 38mg | 27mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin E | 0.7mg | 0.26mg | 3% |
| Carbs | 5.5g | 0.68g | 2% |
| Vitamin B5 | 0.242mg | 0.21mg | 1% |
| Choline | 19.5mg | 15.4mg | 1% |
| Net carbs | 4.4g | 0.68g | N/A |
| Sugar | 4.4g | 0.5g | N/A |
| Tryptophan | 0.315mg | 0% | |
| Threonine | 0.871mg | 0% | |
| Isoleucine | 1.519mg | 0% | |
| Leucine | 2.344mg | 0% | |
| Lysine | 2.037mg | 0% | |
| Methionine | 0.641mg | 0% | |
| Phenylalanine | 1.289mg | 0% | |
| Valine | 1.635mg | 0% | |
| Histidine | 0.859mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
33%
72%
Comparison summary
Which food is lower in Sugar?
Monterey Jack is lower in Sugar (difference - 3.9g)
Which food is lower in Cholesterol?
Garden cress is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 19.043g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 27)
Which food is cheaper?
Garden cress is cheaper (difference - $4)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
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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.