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Garden cress vs. Yolk — In-Depth Nutrition Comparison

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How are garden cress and yolk different?

  • Garden cress is richer in vitamin K, vitamin A, and vitamin C, while yolk is higher in choline, selenium, vitamin B12, vitamin B5, and phosphorus.
  • Garden cress covers your daily need for vitamin K, 451% more than yolk.
  • Garden cress is lower in saturated fat.

Cress, garden, raw and Egg, yolk, raw, fresh types were used in this article.

Infographic

Garden cress vs Yolk 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%
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +660%
Contains more PotassiumPotassium +456%
Contains more CopperCopper +120.8%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +905.5%
Contains more CalciumCalcium +59.3%
Contains more IronIron +110%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +413.2%
Contains more SeleniumSelenium +6122.2%

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +4066.7%
Contains more Vitamin KVitamin K +77314.3%
Contains more Vitamin AVitamin A +10.1%
Contains more Vitamin EVitamin E +268.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B5Vitamin B5 +1135.5%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.5%
Contains more CholineCholine +4106.2%

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +53.2%
Contains more WaterWater +70.9%
Contains more ProteinProtein +510%
Contains more FatsFats +3691.4%
~equal in Other ~1.7g

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4811.3%
Contains more Poly. FatPolyunsaturated fat +1743.9%

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 Yolk
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Yolk DV% diff.
Vitamin K 541.9µg 0.7µg 451%
Cholesterol 0mg 1085mg 362%
Choline 19.5mg 820.2mg 146%
Selenium 0.9µg 56µg 100%
Vitamin B12 0µg 1.95µg 81%
Vitamin C 69mg 0mg 77%
Vitamin B5 0.242mg 2.99mg 55%
Phosphorus 76mg 390mg 45%
Saturated fat 0.023g 9.551g 43%
Fats 0.7g 26.54g 40%
Monounsaturated fat 0.239g 11.738g 29%
Polyunsaturated fat 0.228g 4.204g 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Protein 2.6g 15.86g 27%
Manganese 0.553mg 0.055mg 22%
Vitamin B2 0.26mg 0.528mg 21%
Zinc 0.23mg 2.3mg 19%
Iron 1.3mg 2.73mg 18%
Folate 80µg 146µg 17%
Potassium 606mg 109mg 15%
Calories 32kcal 322kcal 15%
Vitamin E 0.7mg 2.58mg 13%
Copper 0.17mg 0.077mg 10%
Vitamin B6 0.247mg 0.35mg 8%
Vitamin B1 0.08mg 0.176mg 8%
Magnesium 38mg 5mg 8%
Vitamin B3 1mg 0.024mg 6%
Calcium 81mg 129mg 5%
Vitamin A 346µg 381µg 4%
Fiber 1.1g 0g 4%
Sodium 14mg 48mg 1%
Carbs 5.5g 3.59g 1%
Net carbs 4.4g 3.59g N/A
Sugar 4.4g 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
33%
Garden cress
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 3.84g)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 9.528g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.