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  6. Garden cress vs. Orange juice

Garden cress vs. Orange juice — In-Depth Nutrition Comparison

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How are Garden cress and Orange juice different?

  • Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Vitamin B2, Vitamin B6, Copper, Iron, Folate, and Potassium than Orange juice.
  • Daily need coverage for Vitamin K from Garden cress is 451% higher.
  • Garden cress contains 40 times more Manganese than Orange juice. While Garden cress contains 0.553mg of Manganese, Orange juice contains only 0.014mg.

Cress, garden, raw and Orange juice, raw are the varieties used in this article.

Infographic

Garden cress vs Orange juice 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
9
:
1
Orange juice
Orange juice
Contains more Calcium +636.4%
Contains more Iron +550%
Contains more Magnesium +245.5%
Contains more Phosphorus +347.1%
Contains more Potassium +203%
Contains more Zinc +360%
Contains more Copper +286.4%
Contains more Manganese +3850%
Contains more Selenium +800%
Contains less Sodium -92.9%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +636.4%
Contains more Iron +550%
Contains more Magnesium +245.5%
Contains more Phosphorus +347.1%
Contains more Potassium +203%
Contains more Zinc +360%
Contains more Copper +286.4%
Contains more Manganese +3850%
Contains more Selenium +800%
Contains less Sodium -92.9%

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
9
:
1
Orange juice
Orange juice
Contains more Vitamin A +3358.5%
Contains more Vitamin E +1650%
Contains more Vitamin C +38%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +27.4%
Contains more Vitamin B6 +517.5%
Contains more Folate +166.7%
Contains more Vitamin K +541800%
Contains more Vitamin B1 +12.5%
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +3358.5%
Contains more Vitamin E +1650%
Contains more Vitamin C +38%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +27.4%
Contains more Vitamin B6 +517.5%
Contains more Folate +166.7%
Contains more Vitamin K +541800%
Contains more Vitamin B1 +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Orange juice
Orange juice
Contains more Protein +271.4%
Contains more Fats +250%
Contains more Other +350%
Contains more Carbs +89.1%
Equal in Water - 88.3
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
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +271.4%
Contains more Fats +250%
Contains more Other +350%
Contains more Carbs +89.1%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Orange juice
Orange juice
Contains more Monounsaturated Fat +563.9%
Contains more Polyunsaturated fat +470%
Equal in Saturated Fat - 0.024
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +563.9%
Contains more Polyunsaturated fat +470%
Equal in Saturated Fat - 0.024

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 Orange juice
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Orange juice Opinion
Net carbs 4.4g 10.2g Orange juice
Protein 2.6g 0.7g Garden cress
Fats 0.7g 0.2g Garden cress
Carbs 5.5g 10.4g Orange juice
Calories 32kcal 45kcal Orange juice
Sugar 4.4g 8.4g Garden cress
Fiber 1.1g 0.2g Garden cress
Calcium 81mg 11mg Garden cress
Iron 1.3mg 0.2mg Garden cress
Magnesium 38mg 11mg Garden cress
Phosphorus 76mg 17mg Garden cress
Potassium 606mg 200mg Garden cress
Sodium 14mg 1mg Orange juice
Zinc 0.23mg 0.05mg Garden cress
Copper 0.17mg 0.044mg Garden cress
Manganese 0.553mg 0.014mg Garden cress
Selenium 0.9µg 0.1µg Garden cress
Vitamin A 6917IU 200IU Garden cress
Vitamin A RAE 346µg 10µg Garden cress
Vitamin E 0.7mg 0.04mg Garden cress
Vitamin C 69mg 50mg Garden cress
Vitamin B1 0.08mg 0.09mg Orange juice
Vitamin B2 0.26mg 0.03mg Garden cress
Vitamin B3 1mg 0.4mg Garden cress
Vitamin B5 0.242mg 0.19mg Garden cress
Vitamin B6 0.247mg 0.04mg Garden cress
Folate 80µg 30µg Garden cress
Vitamin K 541.9µg 0.1µg Garden cress
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.023g 0.024g Garden cress
Monounsaturated Fat 0.239g 0.036g Garden cress
Polyunsaturated fat 0.228g 0.04g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Orange juice
Minerals Daily Need Coverage Score
33%
Garden cress
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.