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  6. Garden cress vs. Prunes

Garden cress vs. Prunes — In-Depth Nutrition Comparison

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The main differences between garden cress and prunes

  • Garden cress has more vitamin K, vitamin A, vitamin C, folate, manganese, and vitamin B2; however, prunes have more fiber, copper, and vitamin B3.
  • Daily need coverage for vitamin K for garden cress is 402% higher.
  • Prunes have 115 times less vitamin C than garden cress. Garden cress has 69mg of vitamin C, while prunes have 0.6mg.

Food types used in this article are Cress, garden, raw and Plums, dried (prunes), uncooked.

Infographic

Garden cress vs Prunes 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%
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +88.4%
Contains more IronIron +39.8%
Contains more ManganeseManganese +84.9%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +65.3%
Contains more ZincZinc +91.3%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~41mg
~equal in Phosphorus ~69mg

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%
Prunes
Prunes
2
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +787.2%
Contains more Vitamin EVitamin E +62.8%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +810.8%
Contains more FolateFolate +1900%
Contains more CholineCholine +93.1%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more Vitamin B5Vitamin B5 +74.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Prunes DV% diff.
Vitamin K 541.9µg 59.5µg 402%
Vitamin C 69mg 0.6mg 76%
Vitamin A 346µg 39µg 34%
Fiber 1.1g 7.1g 24%
Folate 80µg 4µg 19%
Carbs 5.5g 63.88g 19%
Fructose 12.45g 16%
Copper 0.17mg 0.281mg 12%
Manganese 0.553mg 0.299mg 11%
Calories 32kcal 240kcal 10%
Vitamin B3 1mg 1.882mg 6%
Vitamin B2 0.26mg 0.186mg 6%
Iron 1.3mg 0.93mg 5%
Potassium 606mg 732mg 4%
Vitamin B5 0.242mg 0.422mg 4%
Calcium 81mg 43mg 4%
Vitamin B6 0.247mg 0.205mg 3%
Vitamin B1 0.08mg 0.051mg 2%
Choline 19.5mg 10.1mg 2%
Starch 5.11g 2%
Vitamin E 0.7mg 0.43mg 2%
Zinc 0.23mg 0.44mg 2%
Polyunsaturated fat 0.228g 0.062g 1%
Selenium 0.9µg 0.3µg 1%
Protein 2.6g 2.18g 1%
Sodium 14mg 2mg 1%
Phosphorus 76mg 69mg 1%
Magnesium 38mg 41mg 1%
Fats 0.7g 0.38g 0%
Net carbs 4.4g 56.78g N/A
Sugar 4.4g 38.13g N/A
Saturated fat 0.023g 0.088g 0%
Monounsaturated fat 0.239g 0.053g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +84.2%
Contains more WaterWater +189.1%
Contains more CarbsCarbs +1061.5%
Contains more OtherOther +46.7%

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
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +350.9%
Contains more Poly. FatPolyunsaturated fat +267.7%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.