Garden cress vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between Garden cress and Sweet potato
- Garden cress has more Vitamin K, Vitamin C, Folate, Vitamin B2, Manganese, Iron, and Potassium, however, Sweet potato is richer in Vitamin A RAE, Vitamin B5, and Fiber.
- Garden cress covers your daily Vitamin K needs 450% more than Sweet potato.
- Sweet potato has 29 times less Vitamin C than Garden cress. Garden cress has 69mg of Vitamin C, while Sweet potato has 2.4mg.
Specific food types used in this comparison are Cress, garden, raw and Sweet potato, raw, unprepared.
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.
| Contains more MagnesiumMagnesium | +52% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +79.8% |
| Contains more IronIron | +113.1% |
| Contains more CopperCopper | +12.6% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains less SodiumSodium | -74.5% |
| Contains more ManganeseManganese | +114.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more ZincZinc | +30.4% |
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.
| Contains more Vitamin CVitamin C | +2775% |
| Contains more Vitamin E Vitamin E | +169.2% |
| Contains more Vitamin B2Vitamin B2 | +326.2% |
| Contains more Vitamin B3Vitamin B3 | +79.5% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
| Contains more Vitamin KVitamin K | +30005.6% |
| Contains more FolateFolate | +627.3% |
| Contains more CholineCholine | +58.5% |
| Contains more Vitamin AVitamin A | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +230.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +65.6% |
| Contains more FatsFats | +1300% |
| Contains more WaterWater | +15.7% |
| Contains more OtherOther | +83.7% |
| Contains more CarbsCarbs | +265.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated Fat:
Sat. Fat
0.018 g
Monounsaturated Fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated Fat | +23800% |
| Contains more Poly. FatPolyunsaturated fat | +1528.6% |
| Contains less Sat. FatSaturated Fat | -21.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 86kcal |
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| Protein | 2.6g | 1.57g |
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| Fats | 0.7g | 0.05g |
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| Vitamin C | 69mg | 2.4mg |
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| Net carbs | 4.4g | 17.12g |
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| Carbs | 5.5g | 20.12g |
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| Magnesium | 38mg | 25mg |
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| Calcium | 81mg | 30mg |
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| Potassium | 606mg | 337mg |
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| Iron | 1.3mg | 0.61mg |
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| Sugar | 4.4g | 4.18g |
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| Fiber | 1.1g | 3g |
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| Copper | 0.17mg | 0.151mg |
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| Zinc | 0.23mg | 0.3mg |
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| Starch | 12.65g |
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| Phosphorus | 76mg | 47mg |
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| Sodium | 14mg | 55mg |
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| Vitamin A | 6917IU | 14187IU |
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| Vitamin A RAE | 346µg | 709µg |
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| Vitamin E | 0.7mg | 0.26mg |
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| Manganese | 0.553mg | 0.258mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.08mg | 0.078mg |
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| Vitamin B2 | 0.26mg | 0.061mg |
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| Vitamin B3 | 1mg | 0.557mg |
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| Vitamin B5 | 0.242mg | 0.8mg |
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| Vitamin B6 | 0.247mg | 0.209mg |
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| Vitamin K | 541.9µg | 1.8µg |
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| Folate | 80µg | 11µg |
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| Choline | 19.5mg | 12.3mg |
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| Saturated Fat | 0.023g | 0.018g |
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| Monounsaturated Fat | 0.239g | 0.001g |
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| Polyunsaturated fat | 0.228g | 0.014g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.055mg |
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| Leucine | 0.092mg |
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| Lysine | 0.066mg |
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| Methionine | 0.029mg |
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| Phenylalanine | 0.089mg |
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| Valine | 0.086mg |
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| Histidine | 0.031mg |
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| Fructose | 0.7g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
79%
Minerals Daily Need Coverage Score
33%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.005g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress is cheaper (difference - $0.2)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)