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  6. Garden cress vs. Maple syrup

Garden cress vs. Maple syrup — In-Depth Nutrition Comparison

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What are the main differences between Garden cress and Maple syrup?

  • Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Vitamin B6, Copper, Iron, and Potassium, yet Maple syrup is richer in Manganese, and Vitamin B2.
  • Garden cress's daily need coverage for Vitamin K is 452% higher.

We used Cress, garden, raw and Syrups, maple types in this comparison.

Infographic

Garden cress vs Maple syrup 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
6
:
4
Maple syrup
Maple syrup
Contains more Iron +1081.8%
Contains more Magnesium +81%
Contains more Phosphorus +3700%
Contains more Potassium +185.8%
Contains more Copper +844.4%
Contains more Selenium +50%
Contains more Calcium +25.9%
Contains less Sodium -14.3%
Contains more Zinc +539.1%
Contains more Manganese +425.9%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +1081.8%
Contains more Magnesium +81%
Contains more Phosphorus +3700%
Contains more Potassium +185.8%
Contains more Copper +844.4%
Contains more Selenium +50%
Contains more Calcium +25.9%
Contains less Sodium -14.3%
Contains more Zinc +539.1%
Contains more Manganese +425.9%

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
9
:
1
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +1134.6%
Contains more Vitamin B5 +572.2%
Contains more Vitamin B6 +12250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +388.5%
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%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +1134.6%
Contains more Vitamin B5 +572.2%
Contains more Vitamin B6 +12250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +388.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Maple syrup
Maple syrup
Contains more Protein +6400%
Contains more Fats +1066.7%
Contains more Water +176%
Contains more Other +283%
Contains more Carbs +1118.9%
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
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +6400%
Contains more Fats +1066.7%
Contains more Water +176%
Contains more Other +283%
Contains more Carbs +1118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +2072.7%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -69.6%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +2072.7%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -69.6%

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 Maple syrup
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Maple syrup Opinion
Net carbs 4.4g 67.04g Maple syrup
Protein 2.6g 0.04g Garden cress
Fats 0.7g 0.06g Garden cress
Carbs 5.5g 67.04g Maple syrup
Calories 32kcal 260kcal Maple syrup
Fructose 0.52g Maple syrup
Sugar 4.4g 60.46g Garden cress
Fiber 1.1g 0g Garden cress
Calcium 81mg 102mg Maple syrup
Iron 1.3mg 0.11mg Garden cress
Magnesium 38mg 21mg Garden cress
Phosphorus 76mg 2mg Garden cress
Potassium 606mg 212mg Garden cress
Sodium 14mg 12mg Maple syrup
Zinc 0.23mg 1.47mg Maple syrup
Copper 0.17mg 0.018mg Garden cress
Manganese 0.553mg 2.908mg Maple syrup
Selenium 0.9µg 0.6µg Garden cress
Vitamin A 6917IU 0IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.066mg Garden cress
Vitamin B2 0.26mg 1.27mg Maple syrup
Vitamin B3 1mg 0.081mg Garden cress
Vitamin B5 0.242mg 0.036mg Garden cress
Vitamin B6 0.247mg 0.002mg Garden cress
Folate 80µg 0µg Garden cress
Vitamin K 541.9µg 0µg Garden cress
Saturated Fat 0.023g 0.007g Maple syrup
Monounsaturated Fat 0.239g 0.011g Garden cress
Polyunsaturated fat 0.228g 0.017g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
187%
Garden cress
26%
Maple syrup
Minerals Daily Need Coverage Score
33%
Garden cress
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 56.06g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 54)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4)
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)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.