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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, manganese, vitamin C, vitamin B2, vitamin B6, copper, iron, folate, and potassium than orange juice.
  • Daily need coverage for vitamin K for 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
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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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +203%
Contains more IronIron +550%
Contains more CopperCopper +286.4%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +347.1%
Contains more ManganeseManganese +3850%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin CVitamin C +38%
Contains more Vitamin AVitamin A +3360%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +27.4%
Contains more Vitamin B6Vitamin B6 +517.5%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +166.7%
Contains more CholineCholine +214.5%
Contains more Vitamin B1Vitamin B1 +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Orange juice DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin A 346µg 10µg 37%
Manganese 0.553mg 0.014mg 23%
Vitamin C 69mg 50mg 21%
Vitamin B2 0.26mg 0.03mg 18%
Vitamin B6 0.247mg 0.04mg 16%
Iron 1.3mg 0.2mg 14%
Copper 0.17mg 0.044mg 14%
Folate 80µg 30µg 13%
Potassium 606mg 200mg 12%
Phosphorus 76mg 17mg 8%
Calcium 81mg 11mg 7%
Magnesium 38mg 11mg 6%
Vitamin B3 1mg 0.4mg 4%
Protein 2.6g 0.7g 4%
Vitamin E 0.7mg 0.04mg 4%
Fiber 1.1g 0.2g 4%
Zinc 0.23mg 0.05mg 2%
Choline 19.5mg 6.2mg 2%
Carbs 5.5g 10.4g 2%
Monounsaturated fat 0.239g 0.036g 1%
Polyunsaturated fat 0.228g 0.04g 1%
Calories 32kcal 45kcal 1%
Vitamin B1 0.08mg 0.09mg 1%
Vitamin B5 0.242mg 0.19mg 1%
Selenium 0.9µg 0.1µg 1%
Sodium 14mg 1mg 1%
Fats 0.7g 0.2g 1%
Net carbs 4.4g 10.2g N/A
Sugar 4.4g 8.4g N/A
Saturated fat 0.023g 0.024g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +271.4%
Contains more FatsFats +250%
Contains more OtherOther +350%
Contains more CarbsCarbs +89.1%
~equal in Water ~88.3g

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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +563.9%
Contains more Poly. FatPolyunsaturated fat +470%
~equal in Saturated fat ~0.024g

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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. 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.