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Garden cress vs. Taro leaves — In-Depth Nutrition Comparison

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Summary of differences between garden cress and taro leaves

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while taro leaves have more vitamin B2, iron, folate, copper, vitamin B1, fiber, and vitamin E.
  • Garden cress covers your daily need for vitamin K, 361% more than taro leaves.

These are the specific foods used in this comparison Cress, garden, raw and Taro leaves, raw.

Infographic

Garden cress vs Taro 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more PhosphorusPhosphorus +26.7%
Contains more MagnesiumMagnesium +18.4%
Contains more CalciumCalcium +32.1%
Contains more IronIron +73.1%
Contains more CopperCopper +58.8%
Contains more ZincZinc +78.3%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +29.1%
~equal in Potassium ~648mg
~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% 115% 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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin CVitamin C +32.7%
Contains more Vitamin AVitamin A +43.6%
Contains more Vitamin B5Vitamin B5 +188.1%
Contains more Vitamin B6Vitamin B6 +69.2%
Contains more Vitamin KVitamin K +399%
Contains more CholineCholine +52.3%
Contains more Vitamin EVitamin E +188.6%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more FolateFolate +57.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Taro leaves DV% diff.
Vitamin K 541.9µg 108.6µg 361%
Vitamin C 69mg 52mg 19%
Vitamin B2 0.26mg 0.456mg 15%
Folate 80µg 126µg 12%
Vitamin A 346µg 241µg 12%
Iron 1.3mg 2.25mg 12%
Copper 0.17mg 0.27mg 11%
Vitamin B1 0.08mg 0.209mg 11%
Fiber 1.1g 3.7g 10%
Vitamin E 0.7mg 2.02mg 9%
Vitamin B6 0.247mg 0.146mg 8%
Manganese 0.553mg 0.714mg 7%
Protein 2.6g 4.98g 5%
Calcium 81mg 107mg 3%
Vitamin B3 1mg 1.513mg 3%
Vitamin B5 0.242mg 0.084mg 3%
Magnesium 38mg 45mg 2%
Zinc 0.23mg 0.41mg 2%
Phosphorus 76mg 60mg 2%
Choline 19.5mg 12.8mg 1%
Saturated fat 0.023g 0.151g 1%
Polyunsaturated fat 0.228g 0.307g 1%
Calories 32kcal 42kcal 1%
Potassium 606mg 648mg 1%
Fats 0.7g 0.74g 0%
Carbs 5.5g 6.7g 0%
Net carbs 4.4g 3g N/A
Sugar 4.4g 3.01g N/A
Sodium 14mg 3mg 0%
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.239g 0.06g 0%
Tryptophan 0.048mg 0%
Threonine 0.167mg 0%
Isoleucine 0.26mg 0%
Leucine 0.392mg 0%
Lysine 0.246mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.195mg 0%
Valine 0.256mg 0%
Histidine 0.114mg 0%

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
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +91.5%
Contains more CarbsCarbs +21.8%
~equal in Fats ~0.74g
~equal in Water ~85.66g
~equal in Other ~1.92g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +298.3%
Contains more Poly. FatPolyunsaturated fat +34.6%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.