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Garden cress vs. Vanilla extract — In-Depth Nutrition Comparison

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Summary of differences between garden cress and vanilla extract

  • The amount of vitamin K, vitamin A, vitamin C, folate, vitamin B6, iron, manganese, potassium, vitamin B2, and copper in garden cress is higher than in vanilla extract.
  • Garden cress covers your daily need for vitamin K, 452% more than vanilla extract.

These are the specific foods used in this comparison Cress, garden, raw and Vanilla extract.

Infographic

Garden cress vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +309.5%
Contains more IronIron +983.3%
Contains more CopperCopper +136.1%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +140.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -35.7%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin B5Vitamin B5 +591.4%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +4233.3%
Contains more FatsFats +1066.7%
Contains more WaterWater +70%
Contains more CarbsCarbs +130%
Contains more OtherOther +1825%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +5600%
Contains less Sat. FatSaturated fat -56.5%

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

All nutrients comparison - raw data values

Nutrient Garden cress Vanilla extract DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Folate 80µg 0µg 20%
Vitamin B6 0.247mg 0.026mg 17%
Iron 1.3mg 0.12mg 15%
Manganese 0.553mg 0.23mg 14%
Calories 32kcal 288kcal 13%
Vitamin B2 0.26mg 0.095mg 13%
Potassium 606mg 148mg 13%
Copper 0.17mg 0.072mg 11%
Phosphorus 76mg 6mg 10%
Calcium 81mg 11mg 7%
Magnesium 38mg 12mg 6%
Vitamin B1 0.08mg 0.011mg 6%
Protein 2.6g 0.06g 5%
Vitamin E 0.7mg 0mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Vitamin B3 1mg 0.425mg 4%
Vitamin B5 0.242mg 0.035mg 4%
Carbs 5.5g 12.65g 2%
Selenium 0.9µg 0µg 2%
Monounsaturated fat 0.239g 0.01g 1%
Polyunsaturated fat 0.228g 0.004g 1%
Zinc 0.23mg 0.11mg 1%
Fats 0.7g 0.06g 1%
Net carbs 4.4g 12.65g N/A
Sugar 4.4g 12.65g N/A
Sodium 14mg 9mg 0%
Saturated fat 0.023g 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Vanilla extract
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
150%
Garden cress
3%
Vanilla extract
Minerals Daily Need Coverage Score
33%
Garden cress
9%
Vanilla extract

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 0.013g)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 8.25g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $6)
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 ()

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.