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  6. Garden cress vs. Scallion

Garden cress vs. Scallion — In-Depth Nutrition Comparison

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The main differences between garden cress and scallion

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B6, vitamin B2, potassium, copper, and phosphorus; however, scallion has more fiber.
  • Daily need coverage for vitamin K for garden cress is 279% higher.
  • Scallion has 7 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while scallion has 997IU.

Food types used in this article are Cress, garden, raw and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Garden cress vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +119.6%
Contains more CopperCopper +104.8%
Contains more PhosphorusPhosphorus +105.4%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +245.6%
Contains more SeleniumSelenium +50%
Contains more IronIron +13.8%
Contains more ZincZinc +69.6%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +267%
Contains more Vitamin AVitamin A +592%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +222.7%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin KVitamin K +161.8%
Contains more FolateFolate +25%
Contains more CholineCholine +242.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Scallion DV% diff.
Vitamin K 541.9µg 207µg 279%
Vitamin C 69mg 18.8mg 56%
Vitamin A 346µg 50µg 33%
Manganese 0.553mg 0.16mg 17%
Vitamin B6 0.247mg 0.061mg 14%
Vitamin B2 0.26mg 0.08mg 14%
Potassium 606mg 276mg 10%
Copper 0.17mg 0.083mg 10%
Fiber 1.1g 2.6g 6%
Phosphorus 76mg 37mg 6%
Magnesium 38mg 20mg 4%
Folate 80µg 64µg 4%
Vitamin B5 0.242mg 0.075mg 3%
Vitamin B3 1mg 0.525mg 3%
Choline 19.5mg 5.7mg 3%
Protein 2.6g 1.83g 2%
Vitamin B1 0.08mg 0.055mg 2%
Iron 1.3mg 1.48mg 2%
Vitamin E 0.7mg 0.55mg 1%
Monounsaturated fat 0.239g 0.027g 1%
Selenium 0.9µg 0.6µg 1%
Calcium 81mg 72mg 1%
Carbs 5.5g 7.34g 1%
Polyunsaturated fat 0.228g 0.074g 1%
Fats 0.7g 0.19g 1%
Zinc 0.23mg 0.39mg 1%
Calories 32kcal 32kcal 0%
Net carbs 4.4g 4.74g N/A
Sugar 4.4g 2.33g N/A
Sodium 14mg 16mg 0%
Saturated fat 0.023g 0.032g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +268.4%
Contains more OtherOther +122.2%
Contains more CarbsCarbs +33.5%
~equal in Water ~89.83g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -28.1%
Contains more Mono. FatMonounsaturated fat +785.2%
Contains more Poly. FatPolyunsaturated fat +208.1%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.