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Garden cress vs Mustard Greens - In-Depth Nutrition Comparison

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Summary of differences between Garden cress and Mustard Greens

  • Garden cress has more Vitamin K, Vitamin A, Folate, Vitamin B2, Potassium, and Vitamin B6, while Mustard Greens has more Vitamin E , and Fiber.
  • Garden cress covers your daily need of Vitamin K 237% more than Mustard Greens.
  • Garden cress contains 39 times more Choline than Mustard Greens. While Garden cress contains 19.5mg of Choline, Mustard Greens contain only 0.5mg.

These are the specific foods used in this comparison Cress, garden, raw and Mustard greens, raw.

Infographic

Garden cress vs Mustard Greens 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Contains more Iron +26.2%
Contains more Calcium +42%
Equal in Copper - 0.165
Equal in Zinc - 0.25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Contains more Iron +26.2%
Contains more Calcium +42%
Equal in Copper - 0.165
Equal in Zinc - 0.25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Vitamin K +110.4%
Contains more Folate +566.7%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Vitamin K +110.4%
Contains more Folate +566.7%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
102
Mustard Greens
Mineral Summary Score
31
Garden cress
30
Mustard Greens

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
17%
Mustard Greens
Carbohydrates
6%
Garden cress
5%
Mustard Greens
Fats
3%
Garden cress
2%
Mustard Greens

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.013g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
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 - $1.4)
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)
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.

All nutrients comparison - raw data values

Nutrient Garden cress Mustard Greens Opinion
Calories 32 27 Garden cress
Protein 2.6 2.86 Mustard Greens
Fats 0.7 0.42 Garden cress
Vitamin C 69 70 Mustard Greens
Carbs 5.5 4.67 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 1.64 Mustard Greens
Calcium 81 115 Mustard Greens
Potassium 606 384 Garden cress
Magnesium 38 32 Garden cress
Sugar 4.4 1.32 Mustard Greens
Fiber 1.1 3.2 Mustard Greens
Copper 0.17 0.165 Garden cress
Zinc 0.23 0.25 Mustard Greens
Starch
Phosphorus 76 58 Garden cress
Sodium 14 20 Garden cress
Vitamin A 6917 3024 Garden cress
Vitamin E 0.7 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.08
Vitamin B2 0.26 0.11 Garden cress
Vitamin B3 1 0.8 Garden cress
Vitamin B5 0.242 0.21 Garden cress
Vitamin B6 0.247 0.18 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 257.5 Garden cress
Folate 80 12 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 0.01 Mustard Greens
Monounsaturated Fat 0.239 0.092 Garden cress
Polyunsaturated fat 0.228 0.038 Garden cress
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.