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  6. Garden cress vs. Mustard Greens Raw

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

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Summary of differences between garden cress and mustard Greens Raw

  • Garden cress has more vitamin K, vitamin A, folate, vitamin B2, potassium, and vitamin B6, while mustard Greens Raw have more vitamin E and fiber.
  • Garden cress covers your daily need for vitamin K, 237% more than mustard Greens Raw.
  • Garden cress contains 39 times more choline than mustard Greens Raw. While garden cress contains 19.5mg of choline, mustard Greens Raw 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 Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +57.8%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +42%
Contains more IronIron +26.2%
~equal in Copper ~0.165mg
~equal in Zinc ~0.25mg
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +129.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +110.4%
Contains more FolateFolate +566.7%
Contains more CholineCholine +3800%
Contains more Vitamin EVitamin E +187.1%
~equal in Vitamin C ~70mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Mustard Greens Raw DV% diff.
Vitamin K 541.9µg 257.5µg 237%
Manganese 0.553mg 24%
Vitamin A 346µg 151µg 22%
Folate 80µg 12µg 17%
Vitamin B2 0.26mg 0.11mg 12%
Vitamin E 0.7mg 2.01mg 9%
Fiber 1.1g 3.2g 8%
Potassium 606mg 384mg 7%
Vitamin B6 0.247mg 0.18mg 5%
Iron 1.3mg 1.64mg 4%
Phosphorus 76mg 58mg 3%
Choline 19.5mg 0.5mg 3%
Calcium 81mg 115mg 3%
Protein 2.6g 2.86g 1%
Polyunsaturated fat 0.228g 0.038g 1%
Vitamin B5 0.242mg 0.21mg 1%
Copper 0.17mg 0.165mg 1%
Magnesium 38mg 32mg 1%
Vitamin C 69mg 70mg 1%
Vitamin B3 1mg 0.8mg 1%
Calories 32kcal 27kcal 0%
Fats 0.7g 0.42g 0%
Carbs 5.5g 4.67g 0%
Net carbs 4.4g 1.47g N/A
Sugar 4.4g 1.32g N/A
Zinc 0.23mg 0.25mg 0%
Sodium 14mg 20mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.08mg 0.08mg 0%
Saturated fat 0.023g 0.01g 0%
Monounsaturated fat 0.239g 0.092g 0%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +33.3%
~equal in Protein ~2.86g
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +159.8%
Contains more Poly. FatPolyunsaturated fat +500%
Contains less Sat. FatSaturated fat -56.5%

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 Raw - 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.