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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 C, Vitamin A RAE, Manganese, Vitamin B6, Vitamin B2, Potassium, Copper, and Phosphorus, however Scallion has more Fiber.
  • Daily need coverage for Vitamin K from Garden cress is 279% higher.
  • Scallion has 7 times less Vitamin A RAE than Garden cress. Garden cress has 346µg of Vitamin A RAE, while Scallion has 50µg.

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garden cress
Garden cress
6
:
2
Scallion
Scallion
Contains more Calcium +12.5%
Contains more Magnesium +90%
Contains more Phosphorus +105.4%
Contains more Potassium +119.6%
Contains less Sodium -12.5%
Contains more Copper +104.8%
Contains more Iron +13.8%
Contains more Zinc +69.6%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Calcium +12.5%
Contains more Magnesium +90%
Contains more Phosphorus +105.4%
Contains more Potassium +119.6%
Contains less Sodium -12.5%
Contains more Copper +104.8%
Contains more Iron +13.8%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garden cress
Garden cress
10
:
0
Scallion
Scallion
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Folate +25%
Contains more Vitamin K +161.8%
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
Contains more Vitamin C +267%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B5 +222.7%
Contains more Vitamin B6 +304.9%
Contains more Folate +25%
Contains more Vitamin K +161.8%

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 Scallion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Scallion Opinion
Net carbs 4.4g 4.74g Scallion
Protein 2.6g 1.83g Garden cress
Fats 0.7g 0.19g Garden cress
Carbs 5.5g 7.34g Scallion
Calories 32kcal 32kcal
Starch g g
Fructose g g
Sugar 4.4g 2.33g Scallion
Fiber 1.1g 2.6g Scallion
Calcium 81mg 72mg Garden cress
Iron 1.3mg 1.48mg Scallion
Magnesium 38mg 20mg Garden cress
Phosphorus 76mg 37mg Garden cress
Potassium 606mg 276mg Garden cress
Sodium 14mg 16mg Garden cress
Zinc 0.23mg 0.39mg Scallion
Copper 0.17mg 0.083mg Garden cress
Vitamin A 6917IU 997IU Garden cress
Vitamin E 0.7mg 0.55mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 18.8mg Garden cress
Vitamin B1 0.08mg 0.055mg Garden cress
Vitamin B2 0.26mg 0.08mg Garden cress
Vitamin B3 1mg 0.525mg Garden cress
Vitamin B5 0.242mg 0.075mg Garden cress
Vitamin B6 0.247mg 0.061mg Garden cress
Folate 80µg 64µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 207µg Garden cress
Tryptophan mg 0.02mg Scallion
Threonine mg 0.072mg Scallion
Isoleucine mg 0.077mg Scallion
Leucine mg 0.109mg Scallion
Lysine mg 0.091mg Scallion
Methionine mg 0.02mg Scallion
Phenylalanine mg 0.059mg Scallion
Valine mg 0.081mg Scallion
Histidine mg 0.032mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.032g Garden cress
Monounsaturated Fat 0.239g 0.027g Garden cress
Polyunsaturated fat 0.228g 0.074g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Scallion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
63
Scallion
Mineral Summary Score
31
Garden cress
21
Scallion

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
11%
Scallion
Carbohydrates
6%
Garden cress
7%
Scallion
Fats
3%
Garden cress
1%
Scallion

Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.009g)
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 - $0.2)
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. 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.