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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.

Infographic

Garden cress vs Monterey Jack 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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.
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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
24% 30% 41% 4%
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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
66% 30% 3%
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.
Garden cress Monterey Jack
Lower in Sugar ok
Lower in Cholesterol 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 Monterey Jack 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?

ok
ok
is better in case of low diet
Garden cress Monterey Jack
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
26%
Monterey Jack
Minerals Daily Need Coverage Score
33%
Garden cress
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.9g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 19.043g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 27)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4)
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.