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  6. Garden cress vs. Welsh onion

Garden cress vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between garden cress and welsh onion?

  • Welsh onion has less vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B6, vitamin B2, potassium, copper, and calcium than garden cress.
  • Garden cress's daily need coverage for vitamin K is 290% higher.
  • Garden cress has 6 times more vitamin A than welsh onion. Garden cress has 6917IU of vitamin A, while welsh onion has 1160IU.

We used Cress, garden, raw and Onions, welsh, raw types in this comparison.

Infographic

Garden cress vs Welsh onion 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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +185.8%
Contains more CopperCopper +142.9%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +303.6%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +126.1%
~equal in Iron ~1.22mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +155.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.3%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +243.1%
Contains more Vitamin KVitamin K +180.2%
Contains more FolateFolate +400%
Contains more CholineCholine +267.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Welsh onion DV% diff.
Vitamin K 541.9µg 193.4µg 290%
Vitamin C 69mg 27mg 47%
Vitamin A 346µg 38%
Manganese 0.553mg 0.137mg 18%
Folate 80µg 16µg 16%
Vitamin B2 0.26mg 0.09mg 13%
Vitamin B6 0.247mg 0.072mg 13%
Potassium 606mg 212mg 12%
Copper 0.17mg 0.07mg 11%
Calcium 81mg 18mg 6%
Fiber 1.1g 2.4g 5%
Vitamin B3 1mg 0.4mg 4%
Phosphorus 76mg 49mg 4%
Magnesium 38mg 23mg 4%
Zinc 0.23mg 0.52mg 3%
Choline 19.5mg 5.3mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Iron 1.3mg 1.22mg 1%
Vitamin B5 0.242mg 0.169mg 1%
Vitamin E 0.7mg 0.51mg 1%
Selenium 0.9µg 0.6µg 1%
Protein 2.6g 1.9g 1%
Calories 32kcal 34kcal 0%
Fats 0.7g 0.4g 0%
Carbs 5.5g 6.5g 0%
Net carbs 4.4g 4.1g N/A
Sugar 4.4g 2.18g N/A
Sodium 14mg 17mg 0%
Saturated fat 0.023g 0.067g 0%
Monounsaturated fat 0.239g 0.056g 0%
Polyunsaturated fat 0.228g 0.156g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +36.8%
Contains more FatsFats +75%
Contains more OtherOther +157.1%
Contains more CarbsCarbs +18.2%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +326.8%
Contains more Poly. FatPolyunsaturated fat +46.2%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.