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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 RAE, 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 Magnesium +18.8%
Contains more Phosphorus +31%
Contains more Potassium +57.8%
Contains less Sodium -30%
Contains more Calcium +42%
Contains more Iron +26.2%
Equal in Zinc - 0.25
Equal in Copper - 0.165
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains more Potassium +57.8%
Contains less Sodium -30%
Contains more Calcium +42%
Contains more Iron +26.2%
Equal in Zinc - 0.25
Equal in Copper - 0.165

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 Folate +566.7%
Contains more Vitamin K +110.4%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 Folate +566.7%
Contains more Vitamin K +110.4%
Contains more Vitamin E +187.1%
Equal in Vitamin C - 70
Equal in Vitamin B1 - 0.08

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

All nutrients comparison - raw data values

Nutrient Garden cress Mustard Greens Opinion
Net carbs 4.4g 1.47g Garden cress
Protein 2.6g 2.86g Mustard Greens
Fats 0.7g 0.42g Garden cress
Carbs 5.5g 4.67g Garden cress
Calories 32kcal 27kcal Garden cress
Starch g g
Fructose g g
Sugar 4.4g 1.32g Mustard Greens
Fiber 1.1g 3.2g Mustard Greens
Calcium 81mg 115mg Mustard Greens
Iron 1.3mg 1.64mg Mustard Greens
Magnesium 38mg 32mg Garden cress
Phosphorus 76mg 58mg Garden cress
Potassium 606mg 384mg Garden cress
Sodium 14mg 20mg Garden cress
Zinc 0.23mg 0.25mg Mustard Greens
Copper 0.17mg 0.165mg Garden cress
Vitamin A 6917IU 3024IU Garden cress
Vitamin E 0.7mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 70mg Mustard Greens
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.26mg 0.11mg Garden cress
Vitamin B3 1mg 0.8mg Garden cress
Vitamin B5 0.242mg 0.21mg Garden cress
Vitamin B6 0.247mg 0.18mg Garden cress
Folate 80µg 12µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 257.5µg Garden cress
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.01g Mustard Greens
Monounsaturated Fat 0.239g 0.092g Garden cress
Polyunsaturated fat 0.228g 0.038g Garden cress

Which food is preferable for your diet?

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

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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

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.

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.