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  6. Garden cress vs. Whey

Garden cress vs. Whey — In-Depth Nutrition Comparison

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What are the differences between garden cress and whey?

  • Garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, iron, and potassium, yet whey is higher in vitamin B12.
  • Garden cress's daily need coverage for vitamin K is 452% more.
  • Garden cress has 690 times more vitamin C than whey. While garden cress has 69mg of vitamin C, whey has only 0.1mg.

We used Cress, garden, raw and Whey, sweet, fluid types in this article.

Infographic

Garden cress vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +276.4%
Contains more IronIron +2066.7%
Contains more CopperCopper +4150%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +55200%
Contains more SeleniumSelenium +111.1%

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.
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%
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +68900%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +1251.4%
Contains more Vitamin B6Vitamin B6 +696.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7900%
Contains more CholineCholine +21.9%
Contains more Vitamin B5Vitamin B5 +58.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Garden cress Whey DV% diff.
Vitamin K 541.9µg 0µg 452%
Vitamin C 69mg 0.1mg 77%
Vitamin A 346µg 3µg 38%
Manganese 0.553mg 0.001mg 24%
Folate 80µg 1µg 20%
Copper 0.17mg 0.004mg 18%
Vitamin B6 0.247mg 0.031mg 17%
Iron 1.3mg 0.06mg 16%
Potassium 606mg 161mg 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.26mg 0.158mg 8%
Magnesium 38mg 8mg 7%
Vitamin B3 1mg 0.074mg 6%
Vitamin E 0.7mg 0mg 5%
Protein 2.6g 0.85g 4%
Vitamin B1 0.08mg 0.036mg 4%
Phosphorus 76mg 46mg 4%
Fiber 1.1g 0g 4%
Calcium 81mg 47mg 3%
Vitamin B5 0.242mg 0.383mg 3%
Sodium 14mg 54mg 2%
Selenium 0.9µg 1.9µg 2%
Choline 19.5mg 16mg 1%
Cholesterol 0mg 2mg 1%
Saturated fat 0.023g 0.23g 1%
Polyunsaturated fat 0.228g 0.011g 1%
Fats 0.7g 0.36g 1%
Zinc 0.23mg 0.13mg 1%
Calories 32kcal 27kcal 0%
Carbs 5.5g 5.14g 0%
Net carbs 4.4g 5.14g N/A
Sugar 4.4g 5.14g N/A
Monounsaturated fat 0.239g 0.1g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +205.9%
Contains more FatsFats +94.4%
Contains more OtherOther +239.6%
~equal in Carbs ~5.14g
~equal in Water ~93.12g

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
Whey
Whey
0
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +139%
Contains more Poly. FatPolyunsaturated fat +1972.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.