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Garden cress vs. Purslane — In-Depth Nutrition Comparison

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Significant differences between Garden cress and Purslane

  • Garden cress has more Vitamin C, Folate, Vitamin B6, Vitamin B2, Manganese, and Copper, however, Purslane is richer in Iron, and Magnesium.
  • Garden cress covers your daily Vitamin C needs 53% more than Purslane.
  • Purslane has 7 times less Folate than Garden cress. Garden cress has 80µg of Folate, while Purslane has 12µg.

Specific food types used in this comparison are Cress, garden, raw and Purslane, raw.

Infographic

Garden cress vs Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CalciumCalcium +24.6%
Contains more PotassiumPotassium +22.7%
Contains more CopperCopper +50.4%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -68.9%
Contains more ManganeseManganese +82.5%
Contains more MagnesiumMagnesium +78.9%
Contains more IronIron +53.1%
~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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +424%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +132.1%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +572.2%
Contains more Vitamin B6Vitamin B6 +238.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%
Contains more CholineCholine +52.3%
~equal in Vitamin D ~0µg
~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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +28.1%
Contains more FatsFats +94.4%
Contains more CarbsCarbs +62.2%
Contains more OtherOther +32.4%
~equal in Water ~92.86g

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 Purslane
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Purslane Opinion
Calories 32kcal 20kcal Garden cress
Protein 2.6g 2.03g Garden cress
Fats 0.7g 0.36g Garden cress
Vitamin C 69mg 21mg Garden cress
Net carbs 4.4g 3.39g Garden cress
Carbs 5.5g 3.39g Garden cress
Magnesium 38mg 68mg Purslane
Calcium 81mg 65mg Garden cress
Potassium 606mg 494mg Garden cress
Iron 1.3mg 1.99mg Purslane
Sugar 4.4g Purslane
Fiber 1.1g Garden cress
Copper 0.17mg 0.113mg Garden cress
Zinc 0.23mg 0.17mg Garden cress
Phosphorus 76mg 44mg Garden cress
Sodium 14mg 45mg Garden cress
Vitamin A 6917IU 1320IU Garden cress
Vitamin A RAE 346µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.553mg 0.303mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.047mg Garden cress
Vitamin B2 0.26mg 0.112mg Garden cress
Vitamin B3 1mg 0.48mg Garden cress
Vitamin B5 0.242mg 0.036mg Garden cress
Vitamin B6 0.247mg 0.073mg Garden cress
Vitamin K 541.9µg Garden cress
Folate 80µg 12µg Garden cress
Choline 19.5mg 12.8mg Garden cress
Saturated Fat 0.023g Purslane
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Purslane
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
18%
Purslane
Minerals Daily Need Coverage Score
33%
Garden cress
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 31mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.