Crouton vs. Garden cress — In-Depth Nutrition Comparison
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A recap on differences between crouton and garden cress
- Crouton has more selenium, vitamin B1, iron, vitamin B3, and fiber; however, garden cress is higher in vitamin A, vitamin C, vitamin B6, and potassium.
- Garden cress covers your daily vitamin A needs 138% more than crouton.
- Garden cress contains 50 times less sodium than crouton. Crouton contains 698mg of sodium, while garden cress contains 14mg.
Food varieties used in this article are Croutons, plain and Cress, garden, raw.
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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.
| Contains more IronIron | +213.8% |
| Contains more ZincZinc | +287% |
| Contains more PhosphorusPhosphorus | +51.3% |
| Contains more SeleniumSelenium | +4066.7% |
| Contains more MagnesiumMagnesium | +22.6% |
| Contains more PotassiumPotassium | +388.7% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +10.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +678.8% |
| Contains more Vitamin B3Vitamin B3 | +443.9% |
| Contains more Vitamin B5Vitamin B5 | +77.3% |
| Contains more FolateFolate | +65% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 0mg | 69mg | 77% |
| Selenium | 37.5µg | 0.9µg | 67% |
| Vitamin B1 | 0.623mg | 0.08mg | 45% |
| Vitamin A | 0µg | 346µg | 38% |
| Iron | 4.08mg | 1.3mg | 35% |
| Sodium | 698mg | 14mg | 30% |
| Vitamin B3 | 5.439mg | 1mg | 28% |
| Carbs | 73.5g | 5.5g | 23% |
| Protein | 11.9g | 2.6g | 19% |
| Calories | 407kcal | 32kcal | 19% |
| Vitamin B6 | 0.026mg | 0.247mg | 17% |
| Fiber | 5.1g | 1.1g | 16% |
| Potassium | 124mg | 606mg | 14% |
| Folate | 132µg | 80µg | 13% |
| Fats | 6.6g | 0.7g | 9% |
| Saturated fat | 1.51g | 0.023g | 7% |
| Polyunsaturated fat | 1.273g | 0.228g | 7% |
| Monounsaturated fat | 3.059g | 0.239g | 7% |
| Phosphorus | 115mg | 76mg | 6% |
| Zinc | 0.89mg | 0.23mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B5 | 0.429mg | 0.242mg | 4% |
| Choline | 19.5mg | 4% | |
| Manganese | 0.5mg | 0.553mg | 2% |
| Magnesium | 31mg | 38mg | 2% |
| Calcium | 76mg | 81mg | 1% |
| Vitamin B2 | 0.272mg | 0.26mg | 1% |
| Copper | 0.163mg | 0.17mg | 1% |
| Net carbs | 68.4g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.337mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.278mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.586mg | 0% | |
| Valine | 0.514mg | 0% | |
| Histidine | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +357.7% |
| Contains more FatsFats | +842.9% |
| Contains more CarbsCarbs | +1236.4% |
| Contains more OtherOther | +38.9% |
| Contains more WaterWater | +1525.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +1179.9% |
| Contains more Poly. FatPolyunsaturated fat | +458.3% |
| Contains less Sat. FatSaturated fat | -98.5% |
