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Garden cress vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Differences between Garden cress and Pumpkin leaves

  • Garden cress has more Vitamin C, Vitamin A RAE, Folate, Vitamin B2, and Manganese, while Pumpkin leaves has more Iron.
  • Garden cress's daily need coverage for Vitamin C is 64% higher.
  • Pumpkin leaves contain 4 times less Vitamin A RAE than Garden cress. Garden cress contains 346µg of Vitamin A RAE, while Pumpkin leaves contain 97µg.

The food types used in this comparison are Cress, garden, raw and Pumpkin leaves, raw.

Infographic

Garden cress vs Pumpkin leaves 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +39%
Contains more CopperCopper +27.8%
Contains more ZincZinc +15%
Contains more ManganeseManganese +55.8%
Contains more IronIron +70.8%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -21.4%
~equal in Magnesium ~38mg
~equal in Selenium ~0.9µg

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% 415% 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 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +527.3%
Contains more Vitamin AVitamin A +256.2%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B5Vitamin B5 +476.2%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg

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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more FatsFats +75%
Contains more CarbsCarbs +136.1%
Contains more OtherOther +45.2%
Contains more ProteinProtein +21.2%
~equal in Water ~92.88g

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
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated Fat -88.9%
Contains more Mono. FatMonounsaturated Fat +359.6%
Contains more Poly. FatPolyunsaturated fat +936.4%

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

All nutrients comparison - raw data values

Nutrient Garden cress Pumpkin leaves Opinion
Calories 32kcal 19kcal Garden cress
Protein 2.6g 3.15g Pumpkin leaves
Fats 0.7g 0.4g Garden cress
Vitamin C 69mg 11mg Garden cress
Net carbs 4.4g 2.33g Garden cress
Carbs 5.5g 2.33g Garden cress
Magnesium 38mg 38mg
Calcium 81mg 39mg Garden cress
Potassium 606mg 436mg Garden cress
Iron 1.3mg 2.22mg Pumpkin leaves
Sugar 4.4g Pumpkin leaves
Fiber 1.1g Garden cress
Copper 0.17mg 0.133mg Garden cress
Zinc 0.23mg 0.2mg Garden cress
Phosphorus 76mg 104mg Pumpkin leaves
Sodium 14mg 11mg Pumpkin leaves
Vitamin A 6917IU 1942IU Garden cress
Vitamin A RAE 346µg 97µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.553mg 0.355mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.094mg Pumpkin leaves
Vitamin B2 0.26mg 0.128mg Garden cress
Vitamin B3 1mg 0.92mg Garden cress
Vitamin B5 0.242mg 0.042mg Garden cress
Vitamin B6 0.247mg 0.207mg Garden cress
Vitamin K 541.9µg Garden cress
Folate 80µg 36µg Garden cress
Choline 19.5mg Garden cress
Saturated Fat 0.023g 0.207g Garden cress
Monounsaturated Fat 0.239g 0.052g Garden cress
Polyunsaturated fat 0.228g 0.022g Garden cress
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves

Which food is preferable for your diet?

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

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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
173%
Garden cress
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
33%
Garden cress
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.184g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.