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  6. Garden cress vs. Potato

Garden cress vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Garden cress and Potato

  • Potato has less Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B2, Folate, Manganese, Calcium, Copper, Iron, and Potassium.
  • Garden cress covers your daily Vitamin K needs 450% more than Potato.

Food varieties used in this article are Cress, garden, raw and Potatoes, flesh and skin, raw.

Infographic

Garden cress vs Potato 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
8
:
2
Potato
Potato
Contains more Calcium +575%
Contains more Iron +60.5%
Contains more Magnesium +65.2%
Contains more Phosphorus +33.3%
Contains more Potassium +42.6%
Contains more Copper +54.5%
Contains more Manganese +176.5%
Contains more Selenium +125%
Contains less Sodium -57.1%
Contains more Zinc +30.4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +575%
Contains more Iron +60.5%
Contains more Magnesium +65.2%
Contains more Phosphorus +33.3%
Contains more Potassium +42.6%
Contains more Copper +54.5%
Contains more Manganese +176.5%
Contains more Selenium +125%
Contains less Sodium -57.1%
Contains more Zinc +30.4%

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
6
:
4
Potato
Potato
Contains more Vitamin A +345750%
Contains more Vitamin E +6900%
Contains more Vitamin C +250.3%
Contains more Vitamin B2 +712.5%
Contains more Folate +433.3%
Contains more Vitamin K +26995%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +20.6%
Equal in Vitamin B1 - 0.081
Equal in Vitamin B3 - 1.061
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +345750%
Contains more Vitamin E +6900%
Contains more Vitamin C +250.3%
Contains more Vitamin B2 +712.5%
Contains more Folate +433.3%
Contains more Vitamin K +26995%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +20.6%
Equal in Vitamin B1 - 0.081
Equal in Vitamin B3 - 1.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Potato
Potato
Contains more Protein +26.8%
Contains more Fats +677.8%
Contains more Water +12.8%
Contains more Other +60.7%
Contains more Carbs +218%
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +26.8%
Contains more Fats +677.8%
Contains more Water +12.8%
Contains more Other +60.7%
Contains more Carbs +218%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Potato
Potato
Contains more Monounsaturated Fat +11850%
Contains more Polyunsaturated fat +442.9%
Equal in Saturated Fat - 0.025
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +11850%
Contains more Polyunsaturated fat +442.9%
Equal in Saturated Fat - 0.025

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

All nutrients comparison - raw data values

Nutrient Garden cress Potato Opinion
Net carbs 4.4g 15.39g Potato
Protein 2.6g 2.05g Garden cress
Fats 0.7g 0.09g Garden cress
Carbs 5.5g 17.49g Potato
Calories 32kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 4.4g 0.82g Potato
Fiber 1.1g 2.1g Potato
Calcium 81mg 12mg Garden cress
Iron 1.3mg 0.81mg Garden cress
Magnesium 38mg 23mg Garden cress
Phosphorus 76mg 57mg Garden cress
Potassium 606mg 425mg Garden cress
Sodium 14mg 6mg Potato
Zinc 0.23mg 0.3mg Potato
Copper 0.17mg 0.11mg Garden cress
Manganese 0.553mg 0.2mg Garden cress
Selenium 0.9µg 0.4µg Garden cress
Vitamin A 6917IU 2IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.01mg Garden cress
Vitamin C 69mg 19.7mg Garden cress
Vitamin B1 0.08mg 0.081mg Potato
Vitamin B2 0.26mg 0.032mg Garden cress
Vitamin B3 1mg 1.061mg Potato
Vitamin B5 0.242mg 0.295mg Potato
Vitamin B6 0.247mg 0.298mg Potato
Folate 80µg 15µg Garden cress
Vitamin K 541.9µg 2µg Garden cress
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Saturated Fat 0.023g 0.025g Garden cress
Monounsaturated Fat 0.239g 0.002g Garden cress
Polyunsaturated fat 0.228g 0.042g Garden cress

Which food is preferable for your diet?

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

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
18%
Potato
Minerals Daily Need Coverage Score
33%
Garden cress
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 86)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.