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  6. Garden cress vs. Orange

Garden cress vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between garden cress and oranges

  • The amount of vitamin K, vitamin A, manganese, vitamin C, vitamin B2, iron, vitamin B6, copper, folate, and potassium in garden cress is higher than in oranges.
  • Garden cress covers your daily need for vitamin K, 452% more than oranges.
  • Garden cress contains 31 times more vitamin A than oranges. While garden cress contains 6917IU of vitamin A, oranges contain only 225IU.

These are the specific foods used in this comparison Cress, garden, raw and Oranges, raw, all commercial varieties.

Infographic

Garden cress vs Orange 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.
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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +102.5%
Contains more PotassiumPotassium +234.8%
Contains more IronIron +1200%
Contains more CopperCopper +277.8%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +2112%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -100%

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%
Orange
Orange
0
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin CVitamin C +29.7%
Contains more Vitamin AVitamin A +3045.5%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +254.6%
Contains more Vitamin B6Vitamin B6 +311.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +132.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Orange DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin A 346µg 11µg 37%
Manganese 0.553mg 0.025mg 23%
Vitamin C 69mg 53.2mg 18%
Vitamin B2 0.26mg 0.04mg 17%
Iron 1.3mg 0.1mg 15%
Copper 0.17mg 0.045mg 14%
Vitamin B6 0.247mg 0.06mg 14%
Potassium 606mg 181mg 13%
Folate 80µg 30µg 13%
Phosphorus 76mg 14mg 9%
Magnesium 38mg 10mg 7%
Fiber 1.1g 2.4g 5%
Vitamin B3 1mg 0.282mg 4%
Calcium 81mg 40mg 4%
Vitamin E 0.7mg 0.18mg 3%
Protein 2.6g 0.94g 3%
Choline 19.5mg 8.4mg 2%
Carbs 5.5g 11.75g 2%
Monounsaturated fat 0.239g 0.023g 1%
Polyunsaturated fat 0.228g 0.025g 1%
Calories 32kcal 47kcal 1%
Vitamin B1 0.08mg 0.087mg 1%
Selenium 0.9µg 0.5µg 1%
Sodium 14mg 0mg 1%
Zinc 0.23mg 0.07mg 1%
Fats 0.7g 0.12g 1%
Net carbs 4.4g 9.35g N/A
Sugar 4.4g 9.35g N/A
Vitamin B5 0.242mg 0.25mg 0%
Saturated fat 0.023g 0.015g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +176.6%
Contains more FatsFats +483.3%
Contains more OtherOther +309.1%
Contains more CarbsCarbs +113.6%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +939.1%
Contains more Poly. FatPolyunsaturated fat +812%
Contains less Sat. FatSaturated fat -34.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.