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  6. Garden cress vs. Soybean raw

Garden cress vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between garden cress and soybean raw

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B1, and magnesium.
  • Garden cress's daily need coverage for vitamin K is 412% higher.
  • Soybean raw contains 314 times less vitamin A than garden cress. Garden cress contains 6917IU of vitamin A, while soybean raw contains 22IU.

The food types used in this comparison are Cress, garden, raw and Soybeans, mature seeds, raw.

Infographic

Garden cress vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +242%
Contains more PotassiumPotassium +196.5%
Contains more IronIron +1107.7%
Contains more CopperCopper +875.3%
Contains more ZincZinc +2026.1%
Contains more PhosphorusPhosphorus +826.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +355.2%
Contains more SeleniumSelenium +1877.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin KVitamin K +1053%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +992.5%
Contains more Vitamin B2Vitamin B2 +234.6%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +227.7%
Contains more Vitamin B6Vitamin B6 +52.6%
Contains more FolateFolate +368.8%
Contains more CholineCholine +494.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Soybean raw DV% diff.
Vitamin K 541.9µg 47µg 412%
Iron 1.3mg 15.7mg 180%
Copper 0.17mg 1.658mg 165%
Phosphorus 76mg 704mg 90%
Manganese 0.553mg 2.517mg 85%
Polyunsaturated fat 0.228g 11.255g 74%
Folate 80µg 375µg 74%
Vitamin C 69mg 6mg 70%
Protein 2.6g 36.49g 68%
Vitamin B1 0.08mg 0.874mg 66%
Magnesium 38mg 280mg 58%
Vitamin B2 0.26mg 0.87mg 47%
Zinc 0.23mg 4.89mg 42%
Vitamin A 346µg 1µg 38%
Potassium 606mg 1797mg 35%
Fiber 1.1g 9.3g 33%
Selenium 0.9µg 17.8µg 31%
Fats 0.7g 19.94g 30%
Calories 32kcal 446kcal 21%
Calcium 81mg 277mg 20%
Choline 19.5mg 115.9mg 18%
Saturated fat 0.023g 2.884g 13%
Vitamin B5 0.242mg 0.793mg 11%
Monounsaturated fat 0.239g 4.404g 10%
Vitamin B6 0.247mg 0.377mg 10%
Carbs 5.5g 30.16g 8%
Vitamin B3 1mg 1.623mg 4%
Sodium 14mg 2mg 1%
Vitamin E 0.7mg 0.85mg 1%
Net carbs 4.4g 20.86g N/A
Sugar 4.4g 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +946.8%
Contains more ProteinProtein +1303.5%
Contains more FatsFats +2748.6%
Contains more CarbsCarbs +448.4%
Contains more OtherOther +170.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +1742.7%
Contains more Poly. FatPolyunsaturated fat +4836.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.