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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 RAE, 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 Magnesium +81%
Contains more Phosphorus +26.7%
Contains more Potassium +83.6%
Contains less Sodium -65.9%
Contains more Zinc +109.1%
Contains more Copper +120.8%
Contains more Calcium +48.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +550%
Contains more Magnesium +81%
Contains more Phosphorus +26.7%
Contains more Potassium +83.6%
Contains less Sodium -65.9%
Contains more Zinc +109.1%
Contains more Copper +120.8%
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 A +116.8%
Contains more Vitamin C +60.5%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Folate +788.9%
Contains more Vitamin K +116.8%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +116.8%
Contains more Vitamin C +60.5%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Folate +788.9%
Contains more Vitamin K +116.8%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%

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

All nutrients comparison - raw data values

Nutrient Garden cress Watercress Opinion
Net carbs 4.4g 0.79g Garden cress
Protein 2.6g 2.3g Garden cress
Fats 0.7g 0.1g Garden cress
Carbs 5.5g 1.29g Garden cress
Calories 32kcal 11kcal Garden cress
Starch g g
Fructose g g
Sugar 4.4g 0.2g Watercress
Fiber 1.1g 0.5g Garden cress
Calcium 81mg 120mg Watercress
Iron 1.3mg 0.2mg Garden cress
Magnesium 38mg 21mg Garden cress
Phosphorus 76mg 60mg Garden cress
Potassium 606mg 330mg Garden cress
Sodium 14mg 41mg Garden cress
Zinc 0.23mg 0.11mg Garden cress
Copper 0.17mg 0.077mg Garden cress
Vitamin A 6917IU 3191IU Garden cress
Vitamin E 0.7mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 43mg Garden cress
Vitamin B1 0.08mg 0.09mg Watercress
Vitamin B2 0.26mg 0.12mg Garden cress
Vitamin B3 1mg 0.2mg Garden cress
Vitamin B5 0.242mg 0.31mg Watercress
Vitamin B6 0.247mg 0.129mg Garden cress
Folate 80µg 9µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 250µg Garden cress
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.027g Garden cress
Monounsaturated Fat 0.239g 0.008g Garden cress
Polyunsaturated fat 0.228g 0.035g Garden cress

Which food is preferable for your diet?

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

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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

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 ($)

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.