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  6. Garden cress vs. Spinach raw

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

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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 Folate, Iron, Manganese, Vitamin A RAE, Magnesium, and Vitamin E .
  • Garden cress covers your daily Vitamin K needs 49% more than Spinach raw.
  • 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.
Garden cress
Garden cress
4
:
6
Spinach raw
Spinach raw
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%
Contains more Manganese +62.2%
Contains more Selenium +11.1%
Equal in Potassium - 558
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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%
Contains more Manganese +62.2%
Contains more Selenium +11.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garden cress
Garden cress
7
:
3
Spinach raw
Spinach raw
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
Garden cress
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%
Spinach raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Spinach raw
Spinach raw
Contains more Fats +79.5%
Contains more Carbs +51.5%
Equal in Protein - 2.86
Equal in Water - 91.4
Equal in Other - 1.72
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Spinach raw
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 Fats +79.5%
Contains more Carbs +51.5%
Equal in Protein - 2.86
Equal in Water - 91.4
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Spinach raw
Spinach raw
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +38.2%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +38.2%

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 raw
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Spinach raw Opinion
Net carbs 4.4g 1.43g Garden cress
Protein 2.6g 2.86g Spinach raw
Fats 0.7g 0.39g Garden cress
Carbs 5.5g 3.63g Garden cress
Calories 32kcal 23kcal Garden cress
Fructose 0.15g Spinach raw
Sugar 4.4g 0.42g Spinach raw
Fiber 1.1g 2.2g Spinach raw
Calcium 81mg 99mg Spinach raw
Iron 1.3mg 2.71mg Spinach raw
Magnesium 38mg 79mg Spinach raw
Phosphorus 76mg 49mg Garden cress
Potassium 606mg 558mg Garden cress
Sodium 14mg 79mg Garden cress
Zinc 0.23mg 0.53mg Spinach raw
Copper 0.17mg 0.13mg Garden cress
Manganese 0.553mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 6917IU 9377IU Spinach raw
Vitamin A RAE 346µg 469µg Spinach raw
Vitamin E 0.7mg 2.03mg Spinach raw
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 raw
Vitamin K 541.9µg 482.9µg Garden cress
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
187%
Garden cress
181%
Spinach raw
Minerals Daily Need Coverage Score
33%
Garden cress
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw 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)

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.