Garden cress vs. Watercress — In-Depth Nutrition Comparison
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The main differences between garden cress and watercress
- Watercress contains less vitamin K, vitamin A, vitamin C, folate, iron, manganese, vitamin B2, copper, vitamin B6, and potassium than garden cress.
- Daily need coverage for vitamin K for garden cress is 243% higher.
- Watercress has 9 times less folate than garden cress. Garden cress has 80µg of folate, while watercress has 9µg.
Food types used in this article are Cress, garden, raw and Watercress, raw.
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.
| Contains more MagnesiumMagnesium | +81% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more IronIron | +550% |
| Contains more CopperCopper | +120.8% |
| Contains more ZincZinc | +109.1% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -65.9% |
| Contains more ManganeseManganese | +126.6% |
| Contains more CalciumCalcium | +48.1% |
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.
| Contains more Vitamin CVitamin C | +60.5% |
| Contains more Vitamin AVitamin A | +116.3% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +400% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin KVitamin K | +116.8% |
| Contains more FolateFolate | +788.9% |
| Contains more CholineCholine | +116.7% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +28.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +13% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +326.4% |
| Contains more OtherOther | +50% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains less Sat. FatSaturated fat | -14.8% |
| Contains more Mono. FatMonounsaturated fat | +2887.5% |
| Contains more Poly. FatPolyunsaturated fat | +551.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 250µg | 243% |
| Vitamin C | 69mg | 43mg | 29% |
| Vitamin A | 346µg | 160µg | 21% |
| Folate | 80µg | 9µg | 18% |
| Iron | 1.3mg | 0.2mg | 14% |
| Manganese | 0.553mg | 0.244mg | 13% |
| Vitamin B2 | 0.26mg | 0.12mg | 11% |
| Copper | 0.17mg | 0.077mg | 10% |
| Vitamin B6 | 0.247mg | 0.129mg | 9% |
| Potassium | 606mg | 330mg | 8% |
| Vitamin B3 | 1mg | 0.2mg | 5% |
| Calcium | 81mg | 120mg | 4% |
| Magnesium | 38mg | 21mg | 4% |
| Fiber | 1.1g | 0.5g | 2% |
| Phosphorus | 76mg | 60mg | 2% |
| Choline | 19.5mg | 9mg | 2% |
| Vitamin E | 0.7mg | 1mg | 2% |
| Monounsaturated fat | 0.239g | 0.008g | 1% |
| Polyunsaturated fat | 0.228g | 0.035g | 1% |
| Vitamin B5 | 0.242mg | 0.31mg | 1% |
| Calories | 32kcal | 11kcal | 1% |
| Vitamin B1 | 0.08mg | 0.09mg | 1% |
| Protein | 2.6g | 2.3g | 1% |
| Sodium | 14mg | 41mg | 1% |
| Zinc | 0.23mg | 0.11mg | 1% |
| Carbs | 5.5g | 1.29g | 1% |
| Fats | 0.7g | 0.1g | 1% |
| Net carbs | 4.4g | 0.79g | N/A |
| Sugar | 4.4g | 0.2g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.023g | 0.027g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
33%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)