Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garden cress vs. Spinach — In-Depth Nutrition Comparison

Compare

Differences between Garden cress and Spinach

  • Garden cress has more Vitamin C, and Vitamin K, while Spinach has more Iron, Vitamin A RAE, Manganese, Folate, Magnesium, Vitamin E , Calcium, and Fiber.
  • Garden cress's daily need coverage for Vitamin C is 66% higher.

The food types used in this comparison are Cress, garden, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Garden cress vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more PotassiumPotassium +30%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +128.9%
Contains more CalciumCalcium +67.9%
Contains more IronIron +174.6%
Contains more ZincZinc +230.4%
Contains more ManganeseManganese +69.1%
Contains more SeleniumSelenium +66.7%
~equal in Copper ~0.174mg

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +604.1%
Contains more Vitamin B3Vitamin B3 +104.1%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin AVitamin A +51.5%
Contains more Vitamin E Vitamin E +197.1%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more FolateFolate +82.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.236mg
~equal in Vitamin B6 ~0.242mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~493.6µg
~equal in Choline ~19.7mg

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
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +169.2%
Contains more CarbsCarbs +46.7%
Contains more ProteinProtein +14.2%
~equal in Water ~91.21g
~equal in Other ~1.81g

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
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated Fat -46.5%
Contains more Mono. FatMonounsaturated Fat +3883.3%
Contains more Poly. FatPolyunsaturated fat +109.2%

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

All nutrients comparison - raw data values

Nutrient Garden cress Spinach Opinion
Calories 32kcal 23kcal Garden cress
Protein 2.6g 2.97g Spinach
Fats 0.7g 0.26g Garden cress
Vitamin C 69mg 9.8mg Garden cress
Net carbs 4.4g 1.35g Garden cress
Carbs 5.5g 3.75g Garden cress
Magnesium 38mg 87mg Spinach
Calcium 81mg 136mg Spinach
Potassium 606mg 466mg Garden cress
Iron 1.3mg 3.57mg Spinach
Sugar 4.4g 0.43g Spinach
Fiber 1.1g 2.4g Spinach
Copper 0.17mg 0.174mg Spinach
Zinc 0.23mg 0.76mg Spinach
Phosphorus 76mg 56mg Garden cress
Sodium 14mg 70mg Garden cress
Vitamin A 6917IU 10481IU Spinach
Vitamin A RAE 346µg 524µg Spinach
Vitamin E 0.7mg 2.08mg Spinach
Manganese 0.553mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin B1 0.08mg 0.095mg Spinach
Vitamin B2 0.26mg 0.236mg Garden cress
Vitamin B3 1mg 0.49mg Garden cress
Vitamin B5 0.242mg 0.145mg Garden cress
Vitamin B6 0.247mg 0.242mg Garden cress
Vitamin K 541.9µg 493.6µg Garden cress
Folate 80µg 146µg Spinach
Choline 19.5mg 19.7mg Spinach
Saturated Fat 0.023g 0.043g Garden cress
Monounsaturated Fat 0.239g 0.006g Garden cress
Polyunsaturated fat 0.228g 0.109g Garden cress
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach

Which food is preferable for your diet?

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

People also compare

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
170%
Spinach
Minerals Daily Need Coverage Score
33%
Garden cress
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.