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  6. Garden cress vs. Yam

Garden cress vs. Yam — In-Depth Nutrition Comparison

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The main differences between garden cress and yam

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, folate, iron, manganese, and calcium; however, yam has more fiber and potassium.
  • Daily need coverage for vitamin K for garden cress is 450% higher.
  • Yam has 50 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while yam has 138IU.

Food types used in this article are Cress, garden, raw and Yam, raw.

Infographic

Garden cress vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +376.5%
Contains more IronIron +140.7%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +34.7%
Contains less SodiumSodium -35.7%
~equal in Copper ~0.178mg
~equal in Zinc ~0.24mg

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%
Yam
Yam
3
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +303.5%
Contains more Vitamin AVitamin A +4842.9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +81.2%
Contains more Vitamin KVitamin K +23460.9%
Contains more FolateFolate +247.8%
Contains more CholineCholine +18.2%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin B6Vitamin B6 +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Yam DV% diff.
Vitamin K 541.9µg 2.3µg 450%
Vitamin C 69mg 17.1mg 58%
Vitamin A 346µg 7µg 38%
Vitamin B2 0.26mg 0.032mg 18%
Folate 80µg 23µg 14%
Fiber 1.1g 4.1g 12%
Iron 1.3mg 0.54mg 10%
Carbs 5.5g 27.88g 7%
Manganese 0.553mg 0.397mg 7%
Calcium 81mg 17mg 6%
Potassium 606mg 816mg 6%
Calories 32kcal 118kcal 4%
Magnesium 38mg 21mg 4%
Vitamin B6 0.247mg 0.293mg 4%
Vitamin B3 1mg 0.552mg 3%
Vitamin B1 0.08mg 0.112mg 3%
Phosphorus 76mg 55mg 3%
Protein 2.6g 1.53g 2%
Vitamin E 0.7mg 0.35mg 2%
Polyunsaturated fat 0.228g 0.076g 1%
Copper 0.17mg 0.178mg 1%
Vitamin B5 0.242mg 0.314mg 1%
Fats 0.7g 0.17g 1%
Choline 19.5mg 16.5mg 1%
Monounsaturated fat 0.239g 0.006g 1%
Net carbs 4.4g 23.78g N/A
Sugar 4.4g 0.5g N/A
Zinc 0.23mg 0.24mg 0%
Sodium 14mg 9mg 0%
Selenium 0.9µg 0.7µg 0%
Saturated fat 0.023g 0.037g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +69.9%
Contains more FatsFats +311.8%
Contains more WaterWater +28.4%
Contains more OtherOther +119.5%
Contains more CarbsCarbs +406.9%

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
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +3883.3%
Contains more Poly. FatPolyunsaturated fat +200%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.