Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garden cress vs Spinach - In-Depth Nutrition Comparison

Compare

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, 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Copper +30.8%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Iron +108.5%
Contains more Calcium +22.2%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Equal in Potassium - 558
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Contains more Copper +30.8%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Iron +108.5%
Contains more Calcium +22.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
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 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 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

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

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.

All nutrients comparison - raw data values

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

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.