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Garden cress vs Pomelo - In-Depth Nutrition Comparison

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How are Garden cress and Pomelo different?

  • Garden cress is richer in Manganese, Vitamin B2, Vitamin B6, Iron, Copper, Potassium, Vitamin C, Phosphorus, and Calcium, while Pomelo is higher in Vitamin A.
  • Garden cress covers your daily need of Vitamin A 38% more than Pomelo.
  • Garden cress contains 33 times more Manganese than Pomelo. Garden cress contains 0.553mg of Manganese, while Pomelo contains 0.017mg.

Cress, garden, raw and Pummelo, raw types were used in this article.

Infographic

Garden cress vs Pomelo 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pomelo
Contains more Iron +1081.8%
Contains more Calcium +1925%
Contains more Potassium +180.6%
Contains more Magnesium +533.3%
Contains more Copper +254.2%
Contains more Zinc +187.5%
Contains more Phosphorus +347.1%
Contains less Sodium -92.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +1081.8%
Contains more Calcium +1925%
Contains more Potassium +180.6%
Contains more Magnesium +533.3%
Contains more Copper +254.2%
Contains more Zinc +187.5%
Contains more Phosphorus +347.1%
Contains less Sodium -92.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Pomelo
Contains more Vitamin C +13.1%
Contains more Vitamin A +86362.5%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +863%
Contains more Vitamin B3 +354.5%
Contains more Vitamin B6 +586.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin C +13.1%
Contains more Vitamin A +86362.5%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +863%
Contains more Vitamin B3 +354.5%
Contains more Vitamin B6 +586.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
19
Pomelo
Mineral Summary Score
31
Garden cress
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
5%
Pomelo
Carbohydrates
6%
Garden cress
10%
Pomelo
Fats
3%
Garden cress
0%
Pomelo

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Pomelo
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 78)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Garden cress Pomelo Opinion
Calories 32 38 Pomelo
Protein 2.6 0.76 Garden cress
Fats 0.7 0.04 Garden cress
Vitamin C 69 61 Garden cress
Carbs 5.5 9.62 Pomelo
Cholesterol 0 0
Vitamin D 0 Garden cress
Iron 1.3 0.11 Garden cress
Calcium 81 4 Garden cress
Potassium 606 216 Garden cress
Magnesium 38 6 Garden cress
Sugar 4.4 Pomelo
Fiber 1.1 1 Garden cress
Copper 0.17 0.048 Garden cress
Zinc 0.23 0.08 Garden cress
Starch
Phosphorus 76 17 Garden cress
Sodium 14 1 Pomelo
Vitamin A 6917 8 Garden cress
Vitamin E 0.7 Garden cress
Vitamin D 0 Garden cress
Vitamin B1 0.08 0.034 Garden cress
Vitamin B2 0.26 0.027 Garden cress
Vitamin B3 1 0.22 Garden cress
Vitamin B5 0.242 Garden cress
Vitamin B6 0.247 0.036 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 Garden cress
Folate 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 Pomelo
Monounsaturated Fat 0.239 Garden cress
Polyunsaturated fat 0.228 Garden cress
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.