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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 C, Vitamin A, Folate, Iron, Manganese, Vitamin B2, Copper, Vitamin B6, and Potassium than Garden cress.
  • Daily need coverage for Vitamin K from 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

Garden cress vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%
Contains more Calcium +48.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%
Contains more Folate +788.9%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%
Contains more Folate +788.9%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
91
Watercress
Mineral Summary Score
31
Garden cress
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
14%
Watercress
Carbohydrates
6%
Garden cress
1%
Watercress
Fats
3%
Garden cress
0%
Watercress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
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 cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Garden cress Watercress Opinion
Calories 32 11 Garden cress
Protein 2.6 2.3 Garden cress
Fats 0.7 0.1 Garden cress
Vitamin C 69 43 Garden cress
Carbs 5.5 1.29 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 0.2 Garden cress
Calcium 81 120 Watercress
Potassium 606 330 Garden cress
Magnesium 38 21 Garden cress
Sugar 4.4 0.2 Watercress
Fiber 1.1 0.5 Garden cress
Copper 0.17 0.077 Garden cress
Zinc 0.23 0.11 Garden cress
Starch
Phosphorus 76 60 Garden cress
Sodium 14 41 Garden cress
Vitamin A 6917 3191 Garden cress
Vitamin E 0.7 1 Watercress
Vitamin D 0 0
Vitamin B1 0.08 0.09 Watercress
Vitamin B2 0.26 0.12 Garden cress
Vitamin B3 1 0.2 Garden cress
Vitamin B5 0.242 0.31 Watercress
Vitamin B6 0.247 0.129 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 250 Garden cress
Folate 80 9 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 0.027 Garden cress
Monounsaturated Fat 0.239 0.008 Garden cress
Polyunsaturated fat 0.228 0.035 Garden cress
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.