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Garden cress vs Spinach - In-Depth Nutrition Comparison

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Significant differences between Garden cress and Spinach

  • Garden cress has more Vitamin K, Vitamin C, and Vitamin B2, however Spinach is richer in Folate, Iron, Manganese, Vitamin A RAE, Magnesium, and Vitamin E .
  • Garden cress covers your daily Vitamin K needs 49% more than Spinach.
  • Spinach has 2 times less Vitamin C than Garden cress. Garden cress has 69mg of Vitamin C, while Spinach has 28.1mg.

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

Infographic

Garden cress vs Spinach 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Contains more Calcium +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Equal in Potassium - 558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Contains more Calcium +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Equal in Potassium - 558

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Contains more Vitamin A +35.6%
Contains more Vitamin E +190%
Contains more Folate +142.5%
Equal in Vitamin B1 - 0.078
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Contains more Vitamin A +35.6%
Contains more Vitamin E +190%
Contains more Folate +142.5%
Equal in Vitamin B1 - 0.078

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Spinach Opinion
Net carbs 4.4g 1.43g Garden cress
Protein 2.6g 2.86g Spinach
Fats 0.7g 0.39g Garden cress
Carbs 5.5g 3.63g Garden cress
Calories 32kcal 23kcal Garden cress
Starch g g
Fructose g 0.15g Spinach
Sugar 4.4g 0.42g Spinach
Fiber 1.1g 2.2g Spinach
Calcium 81mg 99mg Spinach
Iron 1.3mg 2.71mg Spinach
Magnesium 38mg 79mg Spinach
Phosphorus 76mg 49mg Garden cress
Potassium 606mg 558mg Garden cress
Sodium 14mg 79mg Garden cress
Zinc 0.23mg 0.53mg Spinach
Copper 0.17mg 0.13mg Garden cress
Vitamin A 6917IU 9377IU Spinach
Vitamin E 0.7mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 28.1mg Garden cress
Vitamin B1 0.08mg 0.078mg Garden cress
Vitamin B2 0.26mg 0.189mg Garden cress
Vitamin B3 1mg 0.724mg Garden cress
Vitamin B5 0.242mg 0.065mg Garden cress
Vitamin B6 0.247mg 0.195mg Garden cress
Folate 80µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 482.9µg Garden cress
Tryptophan mg 0.039mg Spinach
Threonine mg 0.122mg Spinach
Isoleucine mg 0.147mg Spinach
Leucine mg 0.223mg Spinach
Lysine mg 0.174mg Spinach
Methionine mg 0.053mg Spinach
Phenylalanine mg 0.129mg Spinach
Valine mg 0.161mg Spinach
Histidine mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.063g Garden cress
Monounsaturated Fat 0.239g 0.01g Garden cress
Polyunsaturated fat 0.228g 0.165g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
181
Spinach
Mineral Summary Score
31
Garden cress
41
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
17%
Spinach
Carbohydrates
6%
Garden cress
4%
Spinach
Fats
3%
Garden cress
2%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.04g)
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 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 richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168462/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.