Garden cress vs. Spinach — In-Depth Nutrition Comparison
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Differences between garden cress and spinach
- Garden cress has more vitamin C and vitamin K, while spinach has more vitamin A, iron, manganese, folate, magnesium, vitamin E, calcium, and fiber.
- Spinach's daily need coverage for vitamin A is 71% higher.
- Spinach contains 7 times less vitamin C than garden cress. Garden cress contains 69mg of vitamin C, while spinach contains 9.8mg.
The food types used in this comparison are Cress, garden, raw and Spinach, cooked, boiled, drained, without salt.
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 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% |
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.
| 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 | +51.4% |
| Contains more Vitamin EVitamin E | +197.1% |
| Contains more Vitamin B1Vitamin B1 | +18.8% |
| Contains more FolateFolate | +82.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 69mg | 9.8mg | 66% |
| Vitamin K | 541.9µg | 493.6µg | 40% |
| Iron | 1.3mg | 3.57mg | 28% |
| Vitamin A | 346µg | 524µg | 20% |
| Folate | 80µg | 146µg | 17% |
| Manganese | 0.553mg | 0.935mg | 17% |
| Magnesium | 38mg | 87mg | 12% |
| Vitamin E | 0.7mg | 2.08mg | 9% |
| Calcium | 81mg | 136mg | 6% |
| Fiber | 1.1g | 2.4g | 5% |
| Zinc | 0.23mg | 0.76mg | 5% |
| Potassium | 606mg | 466mg | 4% |
| Vitamin B3 | 1mg | 0.49mg | 3% |
| Phosphorus | 76mg | 56mg | 3% |
| Vitamin B2 | 0.26mg | 0.236mg | 2% |
| Vitamin B5 | 0.242mg | 0.145mg | 2% |
| Sodium | 14mg | 70mg | 2% |
| Monounsaturated fat | 0.239g | 0.006g | 1% |
| Carbs | 5.5g | 3.75g | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Protein | 2.6g | 2.97g | 1% |
| Polyunsaturated fat | 0.228g | 0.109g | 1% |
| Fats | 0.7g | 0.26g | 1% |
| Vitamin B1 | 0.08mg | 0.095mg | 1% |
| Calories | 32kcal | 23kcal | 0% |
| Net carbs | 4.4g | 1.35g | N/A |
| Sugar | 4.4g | 0.43g | N/A |
| Copper | 0.17mg | 0.174mg | 0% |
| Vitamin B6 | 0.247mg | 0.242mg | 0% |
| Choline | 19.5mg | 19.7mg | 0% |
| Saturated fat | 0.023g | 0.043g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
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
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
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% |
