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Garden cress vs. White chocolate — In-Depth Nutrition Comparison

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Significant differences between garden cress and white chocolate

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B6, and iron; however, white chocolate is richer in vitamin B12 and phosphorus.
  • Garden cress covers your daily vitamin K needs 444% more than white chocolate.
  • White chocolate has 231 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while white chocolate has 30IU.
  • Garden cress contains less saturated fat.

Specific food types used in this comparison are Cress, garden, raw and Candies, white chocolate.

Infographic

Garden cress vs White chocolate 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.
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +216.7%
Contains more PotassiumPotassium +111.9%
Contains more IronIron +441.7%
Contains more CopperCopper +183.3%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +6812.5%
Contains more CalciumCalcium +145.7%
Contains more ZincZinc +221.7%
Contains more PhosphorusPhosphorus +131.6%
Contains more SeleniumSelenium +400%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +13700%
Contains more Vitamin AVitamin A +3744.4%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B3Vitamin B3 +34.2%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more Vitamin KVitamin K +5854.9%
Contains more FolateFolate +1042.9%
Contains more Vitamin EVitamin E +37.1%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +51.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.282mg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +6776.9%
Contains more OtherOther +20%
Contains more ProteinProtein +125.8%
Contains more FatsFats +4484.3%
Contains more CarbsCarbs +977.1%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3706.3%
Contains more Poly. FatPolyunsaturated fat +344.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress White chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress White chocolate DV% diff.
Vitamin K 541.9µg 9.1µg 444%
Saturated fat 0.023g 19.412g 88%
Vitamin C 69mg 0.5mg 76%
Fats 0.7g 32.09g 48%
Vitamin A 346µg 9µg 37%
Calories 32kcal 539kcal 25%
Manganese 0.553mg 0.008mg 24%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.239g 9.097g 22%
Carbs 5.5g 59.24g 18%
Folate 80µg 7µg 18%
Vitamin B6 0.247mg 0.056mg 15%
Phosphorus 76mg 176mg 14%
Iron 1.3mg 0.24mg 13%
Calcium 81mg 199mg 12%
Copper 0.17mg 0.06mg 12%
Potassium 606mg 286mg 9%
Cholesterol 0mg 21mg 7%
Vitamin B5 0.242mg 0.608mg 7%
Protein 2.6g 5.87g 7%
Selenium 0.9µg 4.5µg 7%
Magnesium 38mg 12mg 6%
Polyunsaturated fat 0.228g 1.013g 5%
Zinc 0.23mg 0.74mg 5%
Fiber 1.1g 0.2g 4%
Sodium 14mg 90mg 3%
Vitamin B3 1mg 0.745mg 2%
Vitamin B2 0.26mg 0.282mg 2%
Vitamin E 0.7mg 0.96mg 2%
Choline 19.5mg 29.5mg 2%
Vitamin B1 0.08mg 0.063mg 1%
Net carbs 4.4g 59.04g N/A
Sugar 4.4g 59g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Garden cress
22%
White chocolate
Minerals Daily Need Coverage Score
33%
Garden cress
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 54.6g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 19.389g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 41)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.