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Garden cress vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Garden cress and Quinoa

  • Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Vitamin B2, Vitamin B6, and Folate, however, Quinoa is richer in Phosphorus, Zinc, and Fiber.
  • Garden cress covers your daily Vitamin K needs 452% more than Quinoa.

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

Infographic

Garden cress vs Quinoa 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.
Contains more Calcium +376.5%
Contains more Potassium +252.3%
Contains more Iron +14.6%
Contains more Magnesium +68.4%
Contains more Phosphorus +100%
Contains less Sodium -50%
Contains more Zinc +373.9%
Contains more Copper +12.9%
Contains more Manganese +14.1%
Contains more Selenium +211.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +376.5%
Contains more Potassium +252.3%
Contains more Iron +14.6%
Contains more Magnesium +68.4%
Contains more Phosphorus +100%
Contains less Sodium -50%
Contains more Zinc +373.9%
Contains more Copper +12.9%
Contains more Manganese +14.1%
Contains more Selenium +211.1%

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.
:
2
Quinoa
Contains more Vitamin A +138240%
Contains more Vitamin E +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +100.8%
Contains more Folate +90.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +33.8%
Contains more Choline +17.9%
Equal in Vitamin E - 0.63
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
Contains more Vitamin A +138240%
Contains more Vitamin E +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +100.8%
Contains more Folate +90.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +33.8%
Contains more Choline +17.9%
Equal in Vitamin E - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +24.8%
Contains more Other +133.8%
Contains more Protein +69.2%
Contains more Fats +174.3%
Contains more Carbs +287.3%
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +24.8%
Contains more Other +133.8%
Contains more Protein +69.2%
Contains more Fats +174.3%
Contains more Carbs +287.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +120.9%
Contains more Polyunsaturated fat +372.8%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +120.9%
Contains more Polyunsaturated fat +372.8%

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

All nutrients comparison - raw data values

Nutrient Garden cress Quinoa Opinion
Net carbs 4.4g 18.5g Quinoa
Protein 2.6g 4.4g Quinoa
Fats 0.7g 1.92g Quinoa
Carbs 5.5g 21.3g Quinoa
Calories 32kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 4.4g 0.87g Quinoa
Fiber 1.1g 2.8g Quinoa
Calcium 81mg 17mg Garden cress
Iron 1.3mg 1.49mg Quinoa
Magnesium 38mg 64mg Quinoa
Phosphorus 76mg 152mg Quinoa
Potassium 606mg 172mg Garden cress
Sodium 14mg 7mg Quinoa
Zinc 0.23mg 1.09mg Quinoa
Copper 0.17mg 0.192mg Quinoa
Manganese 0.553mg 0.631mg Quinoa
Selenium 0.9µg 2.8µg Quinoa
Vitamin A 6917IU 5IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.63mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.107mg Quinoa
Vitamin B2 0.26mg 0.11mg Garden cress
Vitamin B3 1mg 0.412mg Garden cress
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.247mg 0.123mg Garden cress
Folate 80µg 42µg Garden cress
Choline 19.5mg 23mg Quinoa
Vitamin K 541.9µg 0µg Garden cress
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.023g 0.231g Garden cress
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.239g 0.528g Quinoa
Polyunsaturated fat 0.228g 1.078g Quinoa

Which food is preferable for your diet?

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

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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
11%
Quinoa
Minerals Daily Need Coverage Score
33%
Garden cress
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.208g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 53)
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 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.