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Garden cress vs. Mustard — In-Depth Nutrition Comparison

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How are garden cress and mustard different?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, folate, vitamin B2, vitamin B6, and potassium; however, mustard is richer in selenium and fiber.
  • Daily need coverage for vitamin K for garden cress is 450% higher.
  • Garden cress contains 230 times more vitamin C than mustard. While garden cress contains 69mg of vitamin C, mustard contains only 0.3mg.
  • Garden cress has less sodium.

Cress, garden, raw and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Garden cress vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +298.7%
Contains more CopperCopper +129.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +31%
Contains more MagnesiumMagnesium +26.3%
Contains more IronIron +23.8%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +42.1%
Contains more SeleniumSelenium +3622.2%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +22900%
Contains more Vitamin AVitamin A +6820%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin KVitamin K +38607.1%
Contains more FolateFolate +1042.9%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more CholineCholine +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +377.1%
Contains more OtherOther +87.2%
~equal in Carbs ~5.83g
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +813%
Contains more Poly. FatPolyunsaturated fat +239.5%

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 Mustard
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Mustard DV% diff.
Vitamin K 541.9µg 1.4µg 450%
Vitamin C 69mg 0.3mg 76%
Selenium 0.9µg 33.5µg 59%
Sodium 14mg 1104mg 47%
Vitamin A 346µg 5µg 38%
Folate 80µg 7µg 18%
Vitamin B2 0.26mg 0.07mg 15%
Vitamin B6 0.247mg 0.07mg 14%
Potassium 606mg 152mg 13%
Fiber 1.1g 4g 12%
Copper 0.17mg 0.074mg 11%
Vitamin B1 0.08mg 0.177mg 8%
Manganese 0.553mg 0.422mg 6%
Phosphorus 76mg 108mg 5%
Monounsaturated fat 0.239g 2.182g 5%
Zinc 0.23mg 0.64mg 4%
Polyunsaturated fat 0.228g 0.774g 4%
Iron 1.3mg 1.61mg 4%
Fats 0.7g 3.34g 4%
Vitamin B3 1mg 0.565mg 3%
Vitamin E 0.7mg 0.36mg 2%
Calcium 81mg 63mg 2%
Magnesium 38mg 48mg 2%
Protein 2.6g 3.74g 2%
Choline 19.5mg 22.4mg 1%
Saturated fat 0.023g 0.214g 1%
Calories 32kcal 60kcal 1%
Carbs 5.5g 5.83g 0%
Net carbs 4.4g 1.83g N/A
Sugar 4.4g 0.92g N/A
Starch 0.64g 0%
Vitamin B5 0.242mg 0.254mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
33%
Garden cress
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1090mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.191g)
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 - $2.1)
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)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.