Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Pumpkin

Garden cress vs. Pumpkin — In-Depth Nutrition Comparison

Compare

A recap on the 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.
  • 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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +62.5%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +72.7%
Contains more ManganeseManganese +342.4%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -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" 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin KVitamin K +49163.6%
Contains more FolateFolate +400%
Contains more CholineCholine +137.8%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin EVitamin E +51.4%
Contains more Vitamin B5Vitamin B5 +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Pumpkin DV% diff.
Vitamin K 541.9µg 1.1µg 451%
Vitamin C 69mg 9mg 67%
Manganese 0.553mg 0.125mg 19%
Folate 80µg 16µg 16%
Vitamin B6 0.247mg 0.061mg 14%
Vitamin B2 0.26mg 0.11mg 12%
Vitamin A 346µg 426µg 9%
Potassium 606mg 340mg 8%
Magnesium 38mg 12mg 6%
Calcium 81mg 21mg 6%
Iron 1.3mg 0.8mg 6%
Copper 0.17mg 0.127mg 5%
Phosphorus 76mg 44mg 5%
Vitamin B3 1mg 0.6mg 3%
Protein 2.6g 1g 3%
Vitamin B1 0.08mg 0.05mg 3%
Vitamin E 0.7mg 1.06mg 2%
Fiber 1.1g 0.5g 2%
Choline 19.5mg 8.2mg 2%
Sodium 14mg 1mg 1%
Selenium 0.9µg 0.3µg 1%
Monounsaturated fat 0.239g 0.013g 1%
Polyunsaturated fat 0.228g 0.005g 1%
Vitamin B5 0.242mg 0.298mg 1%
Fats 0.7g 0.1g 1%
Zinc 0.23mg 0.32mg 1%
Calories 32kcal 26kcal 0%
Carbs 5.5g 6.5g 0%
Net carbs 4.4g 6g N/A
Sugar 4.4g 2.76g N/A
Saturated fat 0.023g 0.052g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +160%
Contains more FatsFats +600%
Contains more OtherOther +125%
Contains more CarbsCarbs +18.2%
~equal in Water ~91.6g

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% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +1738.5%
Contains more Poly. FatPolyunsaturated fat +4460%

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.