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Garden cress vs. Powdered milk — In-Depth Nutrition Comparison

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A recap on differences between garden cress and powdered milk

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, powdered milk is higher in vitamin B12, phosphorus, calcium, vitamin B2, and vitamin B5.
  • Garden cress covers your daily vitamin K needs 450% more than powdered milk.
  • Powdered milk contains 8 times less vitamin C than garden cress. Garden cress contains 69mg of vitamin C, while powdered milk contains 8.6mg.
  • Garden cress has less saturated fat.

Food varieties used in this article are Cress, garden, raw and Milk, dry, whole, without added vitamin D.

Infographic

Garden cress vs Powdered milk 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +176.6%
Contains more CopperCopper +112.5%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +1282.5%
Contains more MagnesiumMagnesium +123.7%
Contains more CalciumCalcium +1025.9%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +1352.2%
Contains more PhosphorusPhosphorus +921.1%
Contains more SeleniumSelenium +1711.1%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +702.3%
Contains more Vitamin AVitamin A +34.1%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin KVitamin K +24531.8%
Contains more FolateFolate +116.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +363.5%
Contains more Vitamin B5Vitamin B5 +838.4%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +502.1%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3519.4%
Contains more ProteinProtein +912.3%
Contains more FatsFats +3715.7%
Contains more CarbsCarbs +598.5%
Contains more OtherOther +237.8%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3215.5%
Contains more Poly. FatPolyunsaturated fat +191.7%

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 Powdered milk
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Powdered milk DV% diff.
Vitamin K 541.9µg 2.2µg 450%
Vitamin B12 0µg 3.25µg 135%
Phosphorus 76mg 776mg 100%
Calcium 81mg 912mg 83%
Saturated fat 0.023g 16.742g 76%
Vitamin B2 0.26mg 1.205mg 73%
Vitamin C 69mg 8.6mg 67%
Protein 2.6g 26.32g 47%
Vitamin B5 0.242mg 2.271mg 41%
Fats 0.7g 26.71g 40%
Cholesterol 0mg 97mg 32%
Selenium 0.9µg 16.3µg 28%
Zinc 0.23mg 3.34mg 28%
Calories 32kcal 496kcal 23%
Manganese 0.553mg 0.04mg 22%
Potassium 606mg 1330mg 21%
Monounsaturated fat 0.239g 7.924g 19%
Choline 19.5mg 117.4mg 18%
Vitamin B1 0.08mg 0.283mg 17%
Sodium 14mg 371mg 16%
Carbs 5.5g 38.42g 11%
Folate 80µg 37µg 11%
Magnesium 38mg 85mg 11%
Copper 0.17mg 0.08mg 10%
Iron 1.3mg 0.47mg 10%
Vitamin A 346µg 258µg 10%
Fiber 1.1g 0g 4%
Vitamin B6 0.247mg 0.302mg 4%
Polyunsaturated fat 0.228g 0.665g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 1mg 0.646mg 2%
Vitamin E 0.7mg 0.58mg 1%
Net carbs 4.4g 38.42g N/A
Sugar 4.4g 38.42g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 0%

Which food is preferable for your diet?

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

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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
150%
Garden cress
93%
Powdered milk
Minerals Daily Need Coverage Score
33%
Garden cress
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 34.02g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 16.719g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.2)
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.