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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+12.5%
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Magnesium
+90%
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Phosphorus
+105.4%
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Potassium
+119.6%
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less
Sodium
-12.5%
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Copper
+104.8%
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Iron
+13.8%
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Zinc
+69.6%
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Calcium
+12.5%
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Magnesium
+90%
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Phosphorus
+105.4%
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Potassium
+119.6%
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less
Sodium
-12.5%
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Copper
+104.8%
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Iron
+13.8%
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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
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Contains
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Vitamin A
+593.8%
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Vitamin E
+27.3%
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Vitamin C
+267%
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Vitamin B1
+45.5%
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Vitamin B2
+225%
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Vitamin B3
+90.5%
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Vitamin B5
+222.7%
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Vitamin B6
+304.9%
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Folate
+25%
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Vitamin K
+161.8%
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Vitamin A
+593.8%
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Vitamin E
+27.3%
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Vitamin C
+267%
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Vitamin B1
+45.5%
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Vitamin B2
+225%
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Vitamin B3
+90.5%
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Vitamin B5
+222.7%
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Vitamin B6
+304.9%
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Folate
+25%
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 4.4g | 4.74g |
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Protein | 2.6g | 1.83g |
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Fats | 0.7g | 0.19g |
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Carbs | 5.5g | 7.34g |
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Calories | 32kcal | 32kcal | |
Starch | g | g | |
Fructose | g | g | |
Sugar | 4.4g | 2.33g |
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Fiber | 1.1g | 2.6g |
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Calcium | 81mg | 72mg |
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Iron | 1.3mg | 1.48mg |
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Magnesium | 38mg | 20mg |
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Phosphorus | 76mg | 37mg |
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Potassium | 606mg | 276mg |
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Sodium | 14mg | 16mg |
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Zinc | 0.23mg | 0.39mg |
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Copper | 0.17mg | 0.083mg |
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Vitamin A | 6917IU | 997IU |
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Vitamin E | 0.7mg | 0.55mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 69mg | 18.8mg |
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Vitamin B1 | 0.08mg | 0.055mg |
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Vitamin B2 | 0.26mg | 0.08mg |
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Vitamin B3 | 1mg | 0.525mg |
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Vitamin B5 | 0.242mg | 0.075mg |
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Vitamin B6 | 0.247mg | 0.061mg |
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Folate | 80µg | 64µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 541.9µg | 207µg |
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Tryptophan | mg | 0.02mg |
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Threonine | mg | 0.072mg |
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Isoleucine | mg | 0.077mg |
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Leucine | mg | 0.109mg |
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Lysine | mg | 0.091mg |
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Methionine | mg | 0.02mg |
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Phenylalanine | mg | 0.059mg |
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Valine | mg | 0.081mg |
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Histidine | mg | 0.032mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.023g | 0.032g |
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Monounsaturated Fat | 0.239g | 0.027g |
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Polyunsaturated fat | 0.228g | 0.074g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet | Equal | |
Low glycemic index diet |
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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

63

Mineral Summary Score
31

21

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%

11%

Carbohydrates
6%

7%

Fats
3%

1%

Comparison summary
Which food is lower in Sugar?

Scallion is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?

Garden cress contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Garden cress is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?

Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?

Garden cress is cheaper (difference - $0.2)
Which food is richer in vitamins?

Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.