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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, 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 than Garden cress. Garden cress has 346µg of Vitamin A, 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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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" 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 Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%
Contains more Iron +13.8%
Contains more Zinc +69.6%
Garden cress
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Scallion
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Calcium +12.5%
Contains more Potassium +119.6%
Contains more Magnesium +90%
Contains more Copper +104.8%
Contains more Phosphorus +105.4%
Contains less Sodium -12.5%
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 C +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
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 Vitamin K +161.8%
Contains more Folate +25%
Garden cress
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Scallion
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin C +267%
Contains more Vitamin A +593.8%
Contains more Vitamin E +27.3%
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 Vitamin K +161.8%
Contains more Folate +25%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Scallion
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.