Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Spinach raw

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

Compare

Significant differences between garden cress and spinach raw

  • Garden cress has more vitamin K, vitamin C, and vitamin B2; however, spinach raw is richer in vitamin A, folate, iron, manganese, magnesium, and vitamin E.
  • Spinach raw covers your daily vitamin A needs 49% more than garden cress.
  • Spinach raw has 2 times less vitamin C than garden cress. Garden cress has 69mg of vitamin C, while spinach raw has 28.1mg.

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

Infographic

Garden cress vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +30.8%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -82.3%
Contains more MagnesiumMagnesium +107.9%
Contains more CalciumCalcium +22.2%
Contains more IronIron +108.5%
Contains more ZincZinc +130.4%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~558mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +145.6%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin KVitamin K +12.2%
Contains more Vitamin AVitamin A +35.5%
Contains more Vitamin EVitamin E +190%
Contains more FolateFolate +142.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.3mg

All nutrients comparison - raw data values

Nutrient Garden cress Spinach raw DV% diff.
Vitamin K 541.9µg 482.9µg 49%
Vitamin C 69mg 28.1mg 45%
Folate 80µg 194µg 29%
Iron 1.3mg 2.71mg 18%
Manganese 0.553mg 0.897mg 15%
Vitamin A 346µg 469µg 14%
Magnesium 38mg 79mg 10%
Vitamin E 0.7mg 2.03mg 9%
Vitamin B2 0.26mg 0.189mg 5%
Phosphorus 76mg 49mg 4%
Vitamin B6 0.247mg 0.195mg 4%
Vitamin B5 0.242mg 0.065mg 4%
Fiber 1.1g 2.2g 4%
Copper 0.17mg 0.13mg 4%
Zinc 0.23mg 0.53mg 3%
Sodium 14mg 79mg 3%
Calcium 81mg 99mg 2%
Vitamin B3 1mg 0.724mg 2%
Monounsaturated fat 0.239g 0.01g 1%
Potassium 606mg 558mg 1%
Protein 2.6g 2.86g 1%
Carbs 5.5g 3.63g 1%
Calories 32kcal 23kcal 0%
Fats 0.7g 0.39g 0%
Net carbs 4.4g 1.43g N/A
Sugar 4.4g 0.42g N/A
Selenium 0.9µg 1µg 0%
Vitamin B1 0.08mg 0.078mg 0%
Saturated fat 0.023g 0.063g 0%
Choline 19.5mg 19.3mg 0%
Polyunsaturated fat 0.228g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +79.5%
Contains more CarbsCarbs +51.5%
~equal in Protein ~2.86g
~equal in Water ~91.4g
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +38.2%

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 raw - 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.