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Garden cress vs. Sweet potato leaves — In-Depth Nutrition Comparison

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How are Garden cress and Sweet potato leaves different?

  • Garden cress is richer in Vitamin K, Vitamin C, and Vitamin A RAE, while Sweet potato leaves are higher in Fiber, Magnesium, Vitamin B2, and Vitamin B1.
  • Garden cress covers your daily need of Vitamin K 200% more than Sweet potato leaves.
  • Garden cress contains 6 times more Vitamin C than Sweet potato leaves. Garden cress contains 69mg of Vitamin C, while Sweet potato leaves contain 11mg.

Cress, garden, raw and Sweet potato leaves, raw types were used in this article.

Infographic

Garden cress vs Sweet potato leaves 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" 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +34%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +84.2%
Contains less SodiumSodium -57.1%
~equal in Calcium ~78mg
~equal in Phosphorus ~81mg
~equal in Selenium ~0.9µg

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% 415% 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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +527.3%
Contains more Vitamin AVitamin A +83.1%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +79.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more FatsFats +37.3%
Contains more OtherOther +31.4%
Contains more CarbsCarbs +60.4%
~equal in Protein ~2.49g
~equal in Water ~86.81g

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
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated Fat -79.3%
Contains more Mono. FatMonounsaturated Fat +1095%
~equal in Polyunsaturated fat ~0.228g

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 Sweet potato leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Sweet potato leaves Opinion
Calories 32kcal 42kcal Sweet potato leaves
Protein 2.6g 2.49g Garden cress
Fats 0.7g 0.51g Garden cress
Vitamin C 69mg 11mg Garden cress
Net carbs 4.4g 3.52g Garden cress
Carbs 5.5g 8.82g Sweet potato leaves
Magnesium 38mg 70mg Sweet potato leaves
Calcium 81mg 78mg Garden cress
Potassium 606mg 508mg Garden cress
Iron 1.3mg 0.97mg Garden cress
Sugar 4.4g Sweet potato leaves
Fiber 1.1g 5.3g Sweet potato leaves
Copper 0.17mg Garden cress
Zinc 0.23mg Garden cress
Phosphorus 76mg 81mg Sweet potato leaves
Sodium 14mg 6mg Sweet potato leaves
Vitamin A 6917IU 3778IU Garden cress
Vitamin A RAE 346µg 189µg Garden cress
Vitamin E 0.7mg Garden cress
Manganese 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin B1 0.08mg 0.156mg Sweet potato leaves
Vitamin B2 0.26mg 0.345mg Sweet potato leaves
Vitamin B3 1mg 1.13mg Sweet potato leaves
Vitamin B5 0.242mg 0.225mg Garden cress
Vitamin B6 0.247mg 0.19mg Garden cress
Vitamin K 541.9µg 302.2µg Garden cress
Folate 80µg Garden cress
Choline 19.5mg Garden cress
Saturated Fat 0.023g 0.111g Garden cress
Monounsaturated Fat 0.239g 0.02g Garden cress
Polyunsaturated fat 0.228g 0.228g
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Sweet potato leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
173%
Garden cress
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
33%
Garden cress
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.088g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.