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  6. Garden cress vs. Soy sauce

Garden cress vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between garden cress and soy sauce?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, folate, copper, and vitamin B6, yet soy sauce is richer in manganese, phosphorus, and magnesium.
  • Garden cress's daily need coverage for vitamin K is 452% higher.
  • Garden cress contains less sodium.

We used Cress, garden, raw and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Garden cress vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +39.3%
Contains more CopperCopper +295.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +94.7%
Contains more IronIron +11.5%
Contains more ZincZinc +278.3%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +84.1%

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.
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B6Vitamin B6 +66.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +471.4%
Contains more Vitamin B3Vitamin B3 +119.6%
Contains more Vitamin B5Vitamin B5 +22.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.3mg

All nutrients comparison - raw data values

Nutrient Garden cress Soy sauce DV% diff.
Vitamin K 541.9µg 0µg 452%
Sodium 14mg 5493mg 238%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Manganese 0.553mg 1.018mg 20%
Folate 80µg 14µg 17%
Copper 0.17mg 0.043mg 14%
Phosphorus 76mg 166mg 13%
Protein 2.6g 8.14g 11%
Magnesium 38mg 74mg 9%
Vitamin B6 0.247mg 0.148mg 8%
Vitamin B2 0.26mg 0.165mg 7%
Vitamin B3 1mg 2.196mg 7%
Zinc 0.23mg 0.87mg 6%
Vitamin E 0.7mg 0mg 5%
Calcium 81mg 33mg 5%
Potassium 606mg 435mg 5%
Vitamin B1 0.08mg 0.033mg 4%
Iron 1.3mg 1.45mg 2%
Vitamin B5 0.242mg 0.297mg 1%
Calories 32kcal 53kcal 1%
Selenium 0.9µg 0.5µg 1%
Fiber 1.1g 0.8g 1%
Fats 0.7g 0.57g 0%
Carbs 5.5g 4.93g 0%
Net carbs 4.4g 4.13g N/A
Sugar 4.4g 0.4g N/A
Choline 19.5mg 18.3mg 0%
Saturated fat 0.023g 0.073g 0%
Monounsaturated fat 0.239g 0.088g 0%
Polyunsaturated fat 0.228g 0.263g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +22.8%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +25.7%
Contains more ProteinProtein +213.1%
Contains more OtherOther +745%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +171.6%
Contains more Poly. FatPolyunsaturated fat +15.4%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.