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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 RAE, Folate, Vitamin B2, Potassium, and Vitamin B6, while Mustard Greens Raw has more Vitamin E , and Fiber.
  • Garden cress covers your daily need of 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
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
6
:
3
Mustard Greens Raw
Mustard Greens Raw
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
Equal in Selenium - 0.9
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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
Equal in Selenium - 0.9

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
:
2
Mustard Greens Raw
Mustard Greens Raw
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
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 Raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +66.7%
Contains more Carbs +17.8%
Contains more Other +33.3%
Equal in Protein - 2.86
Equal in Water - 90.7
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 Raw
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 Fats +66.7%
Contains more Carbs +17.8%
Contains more Other +33.3%
Equal in Protein - 2.86
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -56.5%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +500%
Contains less Saturated Fat -56.5%

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 Greens Raw
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 Raw Opinion
Net carbs 4.4g 1.47g Garden cress
Protein 2.6g 2.86g Mustard Greens Raw
Fats 0.7g 0.42g Garden cress
Carbs 5.5g 4.67g Garden cress
Calories 32kcal 27kcal Garden cress
Sugar 4.4g 1.32g Mustard Greens Raw
Fiber 1.1g 3.2g Mustard Greens Raw
Calcium 81mg 115mg Mustard Greens Raw
Iron 1.3mg 1.64mg Mustard Greens Raw
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 Raw
Copper 0.17mg 0.165mg Garden cress
Manganese 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 6917IU 3024IU Garden cress
Vitamin A RAE 346µg 151µg Garden cress
Vitamin E 0.7mg 2.01mg Mustard Greens Raw
Vitamin C 69mg 70mg Mustard Greens Raw
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 K 541.9µg 257.5µg Garden cress
Saturated Fat 0.023g 0.01g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
33%
Garden cress
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw 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

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.