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Garden cress vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between garden cress and spread?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, folate, and potassium, yet spread is richer in vitamin B12 and selenium.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Garden cress contains less sodium.

We used Cress, garden, raw and Sandwich spread, pork, beef types in this comparison.

Infographic

Garden cress vs Spread 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%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +450.9%
Contains more IronIron +64.6%
Contains more CopperCopper +30.8%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2026.9%
Contains more ZincZinc +343.5%
Contains more SeleniumSelenium +977.8%

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%
Spread
7
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1230.8%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more Vitamin KVitamin K +33768.8%
Contains more FolateFolate +3900%
Contains more Vitamin EVitamin E +148.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +219.5%

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
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +48.3%
Contains more ProteinProtein +194.6%
Contains more FatsFats +2377.1%
Contains more CarbsCarbs +117.1%
Contains more OtherOther +54.4%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +3073.2%
Contains more Poly. FatPolyunsaturated fat +1025%

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 Spread
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Spread DV% diff.
Vitamin K 541.9µg 1.6µg 450%
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 1.12µg 47%
Sodium 14mg 1013mg 43%
Vitamin A 346µg 26µg 36%
Saturated fat 0.023g 5.977g 27%
Fats 0.7g 17.34g 26%
Manganese 0.553mg 0.026mg 23%
Folate 80µg 2µg 20%
Monounsaturated fat 0.239g 7.584g 18%
Polyunsaturated fat 0.228g 2.565g 16%
Selenium 0.9µg 9.7µg 16%
Potassium 606mg 110mg 15%
Cholesterol 0mg 38mg 13%
Vitamin B6 0.247mg 0.12mg 10%
Vitamin B2 0.26mg 0.134mg 10%
Protein 2.6g 7.66g 10%
Calories 32kcal 235kcal 10%
Choline 19.5mg 62.3mg 8%
Vitamin B1 0.08mg 0.172mg 8%
Zinc 0.23mg 1.02mg 7%
Calcium 81mg 12mg 7%
Magnesium 38mg 8mg 7%
Vitamin E 0.7mg 1.74mg 7%
Iron 1.3mg 0.79mg 6%
Vitamin B3 1mg 1.73mg 5%
Copper 0.17mg 0.13mg 4%
Fiber 1.1g 0.2g 4%
Vitamin B5 0.242mg 0.43mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Carbs 5.5g 11.94g 2%
Phosphorus 76mg 59mg 2%
Net carbs 4.4g 11.74g N/A
Sugar 4.4g 0g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
30%
Spread
Minerals Daily Need Coverage Score
33%
Garden cress
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 999mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 5.954g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.