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Garden cress vs Sun-dried tomato - In-Depth Nutrition Comparison

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How are Garden cress and Sun-dried tomato different?

  • Garden cress is higher in Vitamin A RAE, and Folate, however Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Fiber, Iron, Vitamin B3, and Magnesium.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 36% higher.
  • Garden cress contains 5 times more Vitamin A RAE than Sun-dried tomato. While Garden cress contains 346µg of Vitamin A RAE, Sun-dried tomato contains only 64µg.
  • Garden cress has less Sodium.

Cress, garden, raw and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Garden cress vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +72.3%
Contains less Sodium -94.7%
Contains more Iron +106.2%
Contains more Magnesium +113.2%
Contains more Phosphorus +82.9%
Contains more Potassium +158.3%
Contains more Zinc +239.1%
Contains more Copper +178.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains more Calcium +72.3%
Contains less Sodium -94.7%
Contains more Iron +106.2%
Contains more Magnesium +113.2%
Contains more Phosphorus +82.9%
Contains more Potassium +158.3%
Contains more Zinc +239.1%
Contains more Copper +178.2%

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 A +437.9%
Contains more Folate +247.8%
Contains more Vitamin C +47.5%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +97.9%
Contains more Vitamin B6 +29.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +437.9%
Contains more Folate +247.8%
Contains more Vitamin C +47.5%
Contains more Vitamin B1 +141.3%
Contains more Vitamin B2 +47.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +97.9%
Contains more Vitamin B6 +29.1%

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 Sun-dried tomato
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Sun-dried tomato Opinion
Net carbs 4.4g 17.53g Sun-dried tomato
Protein 2.6g 5.06g Sun-dried tomato
Fats 0.7g 14.08g Sun-dried tomato
Carbs 5.5g 23.33g Sun-dried tomato
Calories 32kcal 213kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar 4.4g g Sun-dried tomato
Fiber 1.1g 5.8g Sun-dried tomato
Calcium 81mg 47mg Garden cress
Iron 1.3mg 2.68mg Sun-dried tomato
Magnesium 38mg 81mg Sun-dried tomato
Phosphorus 76mg 139mg Sun-dried tomato
Potassium 606mg 1565mg Sun-dried tomato
Sodium 14mg 266mg Garden cress
Zinc 0.23mg 0.78mg Sun-dried tomato
Copper 0.17mg 0.473mg Sun-dried tomato
Vitamin A 6917IU 1286IU Garden cress
Vitamin E 0.7mg mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 101.8mg Sun-dried tomato
Vitamin B1 0.08mg 0.193mg Sun-dried tomato
Vitamin B2 0.26mg 0.383mg Sun-dried tomato
Vitamin B3 1mg 3.63mg Sun-dried tomato
Vitamin B5 0.242mg 0.479mg Sun-dried tomato
Vitamin B6 0.247mg 0.319mg Sun-dried tomato
Folate 80µg 23µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg µg Garden cress
Tryptophan mg 0.037mg Sun-dried tomato
Threonine mg 0.128mg Sun-dried tomato
Isoleucine mg 0.121mg Sun-dried tomato
Leucine mg 0.185mg Sun-dried tomato
Lysine mg 0.186mg Sun-dried tomato
Methionine mg 0.044mg Sun-dried tomato
Phenylalanine mg 0.131mg Sun-dried tomato
Valine mg 0.13mg Sun-dried tomato
Histidine mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 1.893g Garden cress
Monounsaturated Fat 0.239g 8.663g Sun-dried tomato
Polyunsaturated fat 0.228g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
62
Sun-dried tomato
Mineral Summary Score
31
Garden cress
73
Sun-dried tomato

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
30%
Sun-dried tomato
Carbohydrates
6%
Garden cress
23%
Sun-dried tomato
Fats
3%
Garden cress
65%
Sun-dried tomato

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 252mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.87g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 30)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.