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Garden cress vs. Jalapeño — In-Depth Nutrition Comparison

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Important differences between garden cress and jalapeño

  • Garden cress has more vitamin K, vitamin A, manganese, vitamin B2, copper, folate, and iron; however, jalapeño has more vitamin C, vitamin E, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 436% more.
  • Garden cress has 6 times more vitamin A than jalapeño. Garden cress has 6917IU of vitamin A, while jalapeño has 1078IU.

The food varieties used in the comparison are Cress, garden, raw and Peppers, jalapeno, raw.

Infographic

Garden cress vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +144.4%
Contains more IronIron +420%
Contains more CopperCopper +269.6%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +192.3%
Contains more ManganeseManganese +470.1%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -78.6%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin AVitamin A +540.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin KVitamin K +2829.2%
Contains more FolateFolate +196.3%
Contains more CholineCholine +160%
Contains more Vitamin CVitamin C +71.9%
Contains more Vitamin EVitamin E +411.4%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +69.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Jalapeño DV% diff.
Vitamin K 541.9µg 18.5µg 436%
Vitamin C 69mg 118.6mg 55%
Vitamin A 346µg 54µg 32%
Manganese 0.553mg 0.097mg 20%
Vitamin E 0.7mg 3.58mg 19%
Vitamin B2 0.26mg 0.07mg 15%
Copper 0.17mg 0.046mg 14%
Iron 1.3mg 0.25mg 13%
Vitamin B6 0.247mg 0.419mg 13%
Folate 80µg 27µg 13%
Potassium 606mg 248mg 11%
Calcium 81mg 12mg 7%
Fiber 1.1g 2.8g 7%
Phosphorus 76mg 26mg 7%
Magnesium 38mg 15mg 5%
Fructose 2.63g 3%
Protein 2.6g 0.91g 3%
Vitamin B1 0.08mg 0.04mg 3%
Choline 19.5mg 7.5mg 2%
Vitamin B3 1mg 1.28mg 2%
Vitamin B5 0.242mg 0.315mg 1%
Polyunsaturated fat 0.228g 0.112g 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.7g 0.37g 1%
Monounsaturated fat 0.239g 0.029g 1%
Zinc 0.23mg 0.14mg 1%
Calories 32kcal 29kcal 0%
Carbs 5.5g 6.5g 0%
Net carbs 4.4g 3.7g N/A
Sugar 4.4g 4.12g N/A
Sodium 14mg 3mg 0%
Saturated fat 0.023g 0.092g 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +185.7%
Contains more FatsFats +89.2%
Contains more OtherOther +239.6%
Contains more CarbsCarbs +18.2%
~equal in Water ~91.69g

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +724.1%
Contains more Poly. FatPolyunsaturated fat +103.6%

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.