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  6. Garden cress vs. Pumpkin

Garden cress vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between Garden cress and Pumpkin

  • Garden cress has more Vitamin K, Vitamin C, Manganese, Folate, Vitamin B6, Vitamin B2, Potassium, Iron, and Magnesium, however, Pumpkin is higher in Vitamin A RAE.
  • Garden cress covers your daily Vitamin K needs 451% more than Pumpkin.
  • Pumpkin contains 8 times less Vitamin C than Garden cress. Garden cress contains 69mg of Vitamin C, while Pumpkin contains 9mg.

Food varieties used in this article are Cress, garden, raw and Pumpkin, raw.

Infographic

Garden cress vs Pumpkin 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
Pumpkin
Pumpkin
Contains more Calcium +285.7%
Contains more Iron +62.5%
Contains more Magnesium +216.7%
Contains more Phosphorus +72.7%
Contains more Potassium +78.2%
Contains more Copper +33.9%
Contains more Manganese +342.4%
Contains more Selenium +200%
Contains less Sodium -92.9%
Contains more Zinc +39.1%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +285.7%
Contains more Iron +62.5%
Contains more Magnesium +216.7%
Contains more Phosphorus +72.7%
Contains more Potassium +78.2%
Contains more Copper +33.9%
Contains more Manganese +342.4%
Contains more Selenium +200%
Contains less Sodium -92.9%
Contains more Zinc +39.1%

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.
Garden cress
Garden cress
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +304.9%
Contains more Folate +400%
Contains more Vitamin K +49163.6%
Contains more Vitamin A +23.1%
Contains more Vitamin E +51.4%
Contains more Vitamin B5 +23.1%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +666.7%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +304.9%
Contains more Folate +400%
Contains more Vitamin K +49163.6%
Contains more Vitamin A +23.1%
Contains more Vitamin E +51.4%
Contains more Vitamin B5 +23.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Pumpkin
Pumpkin
Contains more Protein +160%
Contains more Fats +600%
Contains more Other +125%
Contains more Carbs +18.2%
Equal in Water - 91.6
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
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +160%
Contains more Fats +600%
Contains more Other +125%
Contains more Carbs +18.2%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -55.8%
Contains more Monounsaturated Fat +1738.5%
Contains more Polyunsaturated fat +4460%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -55.8%
Contains more Monounsaturated Fat +1738.5%
Contains more Polyunsaturated fat +4460%

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
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

All nutrients comparison - raw data values

Nutrient Garden cress Pumpkin Opinion
Net carbs 4.4g 6g Pumpkin
Protein 2.6g 1g Garden cress
Fats 0.7g 0.1g Garden cress
Carbs 5.5g 6.5g Pumpkin
Calories 32kcal 26kcal Garden cress
Sugar 4.4g 2.76g Pumpkin
Fiber 1.1g 0.5g Garden cress
Calcium 81mg 21mg Garden cress
Iron 1.3mg 0.8mg Garden cress
Magnesium 38mg 12mg Garden cress
Phosphorus 76mg 44mg Garden cress
Potassium 606mg 340mg Garden cress
Sodium 14mg 1mg Pumpkin
Zinc 0.23mg 0.32mg Pumpkin
Copper 0.17mg 0.127mg Garden cress
Manganese 0.553mg 0.125mg Garden cress
Selenium 0.9µg 0.3µg Garden cress
Vitamin A 6917IU 8513IU Pumpkin
Vitamin A RAE 346µg 426µg Pumpkin
Vitamin E 0.7mg 1.06mg Pumpkin
Vitamin C 69mg 9mg Garden cress
Vitamin B1 0.08mg 0.05mg Garden cress
Vitamin B2 0.26mg 0.11mg Garden cress
Vitamin B3 1mg 0.6mg Garden cress
Vitamin B5 0.242mg 0.298mg Pumpkin
Vitamin B6 0.247mg 0.061mg Garden cress
Folate 80µg 16µg Garden cress
Vitamin K 541.9µg 1.1µg Garden cress
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.023g 0.052g Garden cress
Monounsaturated Fat 0.239g 0.013g Garden cress
Polyunsaturated fat 0.228g 0.005g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Pumpkin
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
55%
Pumpkin
Minerals Daily Need Coverage Score
33%
Garden cress
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 52)
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 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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.