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  6. Garden cress vs. Vegetable

Garden cress vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between Garden cress and Vegetable?

  • Garden cress is higher in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Vitamin B6, Potassium, Vitamin B2, Copper, and Manganese, yet Vegetable is higher in Fiber.
  • Garden cress's daily need coverage for Vitamin K is 432% more.
  • Garden cress has 22 times more Vitamin C than Vegetable. While Garden cress has 69mg of Vitamin C, Vegetable has only 3.2mg.

We used Cress, garden, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Garden cress vs Vegetable 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
9
:
1
Vegetable
Vegetable
Contains more Calcium +224%
Contains more Iron +58.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +49%
Contains more Potassium +258.6%
Contains less Sodium -60%
Contains more Copper +104.8%
Contains more Manganese +45.9%
Contains more Selenium +200%
Contains more Zinc +113%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +224%
Contains more Iron +58.5%
Contains more Magnesium +72.7%
Contains more Phosphorus +49%
Contains more Potassium +258.6%
Contains less Sodium -60%
Contains more Copper +104.8%
Contains more Manganese +45.9%
Contains more Selenium +200%
Contains more Zinc +113%

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
10
:
0
Vegetable
Vegetable
Contains more Vitamin A +61.7%
Contains more Vitamin E +84.2%
Contains more Vitamin C +2056.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +233.8%
Contains more Folate +321.1%
Contains more Vitamin K +2206%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +61.7%
Contains more Vitamin E +84.2%
Contains more Vitamin C +2056.3%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +233.8%
Contains more Folate +321.1%
Contains more Vitamin K +2206%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Vegetable
Vegetable
Contains more Fats +366.7%
Contains more Other +168.7%
Contains more Carbs +138%
Equal in Protein - 2.86
Equal in Water - 83.23
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +366.7%
Contains more Other +168.7%
Contains more Carbs +138%
Equal in Protein - 2.86
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Vegetable
Vegetable
Contains less Saturated Fat -25.8%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +216.7%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -25.8%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +216.7%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Vegetable Opinion
Net carbs 4.4g 8.69g Vegetable
Protein 2.6g 2.86g Vegetable
Fats 0.7g 0.15g Garden cress
Carbs 5.5g 13.09g Vegetable
Calories 32kcal 65kcal Vegetable
Sugar 4.4g 3.12g Vegetable
Fiber 1.1g 4.4g Vegetable
Calcium 81mg 25mg Garden cress
Iron 1.3mg 0.82mg Garden cress
Magnesium 38mg 22mg Garden cress
Phosphorus 76mg 51mg Garden cress
Potassium 606mg 169mg Garden cress
Sodium 14mg 35mg Garden cress
Zinc 0.23mg 0.49mg Vegetable
Copper 0.17mg 0.083mg Garden cress
Manganese 0.553mg 0.379mg Garden cress
Selenium 0.9µg 0.3µg Garden cress
Vitamin A 6917IU 4277IU Garden cress
Vitamin A RAE 346µg 214µg Garden cress
Vitamin E 0.7mg 0.38mg Garden cress
Vitamin C 69mg 3.2mg Garden cress
Vitamin B1 0.08mg 0.071mg Garden cress
Vitamin B2 0.26mg 0.12mg Garden cress
Vitamin B3 1mg 0.851mg Garden cress
Vitamin B5 0.242mg 0.151mg Garden cress
Vitamin B6 0.247mg 0.074mg Garden cress
Folate 80µg 19µg Garden cress
Vitamin K 541.9µg 23.5µg Garden cress
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.023g 0.031g Garden cress
Monounsaturated Fat 0.239g 0.01g Garden cress
Polyunsaturated fat 0.228g 0.072g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
33%
Garden cress
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 66)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.