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Garden cress vs. Taco — In-Depth Nutrition Comparison

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A recap on differences between garden cress and taco

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, and folate; however, taco is higher in vitamin B12, selenium, and phosphorus.
  • Garden cress covers your daily vitamin K needs 439% more than taco.
  • Taco contains 173 times less vitamin C than garden cress. Garden cress contains 69mg of vitamin C, while taco contains 0.4mg.
  • Garden cress has less sodium.

Food varieties used in this article are Cress, garden, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Garden cress vs Taco 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%
Taco
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +190%
Contains more CopperCopper +120.8%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +122.1%
Contains more ZincZinc +660.9%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +922.2%
~equal in Calcium ~89mg
~equal in Iron ~1.19mg

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%
Taco
4
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +1630%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +174.4%
Contains more Vitamin KVitamin K +3441.8%
Contains more FolateFolate +321.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +64.1%

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
Taco
3
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +56.8%
Contains more OtherOther +14.6%
Contains more ProteinProtein +240.8%
Contains more FatsFats +1714.3%
Contains more CarbsCarbs +260.9%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +1745.6%
Contains more Poly. FatPolyunsaturated fat +1234.2%

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

All nutrients comparison - raw data values

Nutrient Garden cress Taco DV% diff.
Vitamin K 541.9µg 15.3µg 439%
Vitamin C 69mg 0.4mg 76%
Vitamin B12 0µg 0.93µg 39%
Vitamin A 346µg 20µg 36%
Saturated fat 0.023g 4.384g 20%
Polyunsaturated fat 0.228g 3.042g 19%
Fats 0.7g 12.7g 18%
Sodium 14mg 397mg 17%
Folate 80µg 19µg 15%
Vitamin B2 0.26mg 0.06mg 15%
Phosphorus 76mg 178mg 15%
Selenium 0.9µg 9.2µg 15%
Zinc 0.23mg 1.75mg 14%
Protein 2.6g 8.86g 13%
Manganese 0.553mg 0.249mg 13%
Potassium 606mg 209mg 12%
Vitamin B6 0.247mg 0.09mg 12%
Fiber 1.1g 3.9g 11%
Monounsaturated fat 0.239g 4.411g 10%
Calories 32kcal 226kcal 10%
Copper 0.17mg 0.077mg 10%
Cholesterol 0mg 28mg 9%
Starch 14.78g 6%
Carbs 5.5g 19.85g 5%
Vitamin B5 0.242mg 5%
Vitamin B3 1mg 1.65mg 4%
Vitamin B1 0.08mg 0.05mg 3%
Choline 19.5mg 32mg 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.7mg 0.6mg 1%
Magnesium 38mg 32mg 1%
Calcium 81mg 89mg 1%
Iron 1.3mg 1.19mg 1%
Net carbs 4.4g 15.95g N/A
Sugar 4.4g 0.9g N/A
Trans fat 0g 0.467g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Taco
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
22%
Taco
Minerals Daily Need Coverage Score
33%
Garden cress
40%
Taco

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 3.5g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 4.361g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.