Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Mustard Greens

Garden cress vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

The main differences between Garden cress and Mustard Greens

  • Garden cress has more Vitamin C, Folate, Vitamin B2, Potassium, Vitamin B6, Magnesium, and Iron, however, Mustard Greens has more Vitamin K, Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Vitamin C from Garden cress is 49% higher.
  • Mustard Greens has 9 times less Folate than Garden cress. Garden cress has 80µg of Folate, while Mustard Greens has 9µg.

Food types used in this article are Cress, garden, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Garden cress vs Mustard Greens infographic
Infographic link

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.
Garden cress
Garden cress
8
:
2
Mustard Greens
Mustard Greens
Contains more Iron +49.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +81%
Contains more Potassium +274.1%
Contains more Copper +16.4%
Contains more Selenium +50%
Contains more Calcium +45.7%
Contains less Sodium -35.7%
Equal in Zinc - 0.22
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +49.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +81%
Contains more Potassium +274.1%
Contains more Copper +16.4%
Contains more Selenium +50%
Contains more Calcium +45.7%
Contains less Sodium -35.7%
Equal in Zinc - 0.22

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.
Garden cress
Garden cress
7
:
3
Mustard Greens
Mustard Greens
Contains more Vitamin C +172.7%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +152%
Contains more Folate +788.9%
Contains more Vitamin A +78.8%
Contains more Vitamin E +154.3%
Equal in Vitamin K - 592.7
Garden cress
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +172.7%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +152%
Contains more Folate +788.9%
Contains more Vitamin A +78.8%
Contains more Vitamin E +154.3%
Equal in Vitamin K - 592.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Mustard Greens
Mustard Greens
Contains more Fats +48.9%
Contains more Carbs +22%
Contains more Other +164.7%
Equal in Protein - 2.56
Equal in Water - 91.78
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +48.9%
Contains more Carbs +22%
Contains more Other +164.7%
Equal in Protein - 2.56
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +117.3%
Contains more Polyunsaturated fat +395.7%
Contains less Saturated Fat -47.8%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +117.3%
Contains more Polyunsaturated fat +395.7%
Contains less Saturated Fat -47.8%

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 Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Mustard Greens Opinion
Net carbs 4.4g 2.51g Garden cress
Protein 2.6g 2.56g Garden cress
Fats 0.7g 0.47g Garden cress
Carbs 5.5g 4.51g Garden cress
Calories 32kcal 26kcal Garden cress
Sugar 4.4g 1.41g Mustard Greens
Fiber 1.1g 2g Mustard Greens
Calcium 81mg 118mg Mustard Greens
Iron 1.3mg 0.87mg Garden cress
Magnesium 38mg 13mg Garden cress
Phosphorus 76mg 42mg Garden cress
Potassium 606mg 162mg Garden cress
Sodium 14mg 9mg Mustard Greens
Zinc 0.23mg 0.22mg Garden cress
Copper 0.17mg 0.146mg Garden cress
Manganese 0.553mg Garden cress
Selenium 0.9µg 0.6µg Garden cress
Vitamin A 6917IU 12370IU Mustard Greens
Vitamin A RAE 346µg 618µg Mustard Greens
Vitamin E 0.7mg 1.78mg Mustard Greens
Vitamin C 69mg 25.3mg Garden cress
Vitamin B1 0.08mg 0.041mg Garden cress
Vitamin B2 0.26mg 0.063mg Garden cress
Vitamin B3 1mg 0.433mg Garden cress
Vitamin B5 0.242mg 0.12mg Garden cress
Vitamin B6 0.247mg 0.098mg Garden cress
Folate 80µg 9µg Garden cress
Vitamin K 541.9µg 592.7µg Mustard Greens
Saturated Fat 0.023g 0.012g Mustard Greens
Monounsaturated Fat 0.239g 0.11g Garden cress
Polyunsaturated fat 0.228g 0.046g 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

People also compare

Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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
187%
Garden cress
201%
Mustard Greens
Minerals Daily Need Coverage Score
33%
Garden cress
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.011g)
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 minerals?
Garden cress
Garden cress is relatively richer in minerals
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)

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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.