Dates vs. Garden cress — In-Depth Nutrition Comparison
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Significant differences between dates and garden cress
- Dates have more fiber and vitamin B5; however, garden cress is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, manganese, and vitamin B6.
- Garden cress covers your daily vitamin K needs 449% more than dates.
- Garden cress has 7 times less fiber than dates. Dates have 8g of fiber, while garden cress has 1.1g.
Specific food types used in this comparison are Dates, deglet noor and Cress, garden, raw.
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.
| Contains more MagnesiumMagnesium | +13.2% |
| Contains more CopperCopper | +21.2% |
| Contains more ZincZinc | +26.1% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more CalciumCalcium | +107.7% |
| Contains more IronIron | +27.5% |
| Contains more PhosphorusPhosphorus | +22.6% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B3Vitamin B3 | +27.4% |
| Contains more Vitamin B5Vitamin B5 | +143.4% |
| Contains more Vitamin CVitamin C | +17150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B1Vitamin B1 | +53.8% |
| Contains more Vitamin B2Vitamin B2 | +293.9% |
| Contains more Vitamin B6Vitamin B6 | +49.7% |
| Contains more Vitamin KVitamin K | +19970.4% |
| Contains more FolateFolate | +321.1% |
| Contains more CholineCholine | +209.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 541.9µg | 449% |
| Vitamin C | 0.4mg | 69mg | 76% |
| Vitamin A | 0µg | 346µg | 38% |
| Fiber | 8g | 1.1g | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 5.5g | 23% |
| Folate | 19µg | 80µg | 15% |
| Vitamin B2 | 0.066mg | 0.26mg | 15% |
| Manganese | 0.262mg | 0.553mg | 13% |
| Calories | 282kcal | 32kcal | 13% |
| Vitamin B5 | 0.589mg | 0.242mg | 7% |
| Vitamin B6 | 0.165mg | 0.247mg | 6% |
| Selenium | 3µg | 0.9µg | 4% |
| Copper | 0.206mg | 0.17mg | 4% |
| Iron | 1.02mg | 1.3mg | 4% |
| Vitamin E | 0.05mg | 0.7mg | 4% |
| Calcium | 39mg | 81mg | 4% |
| Vitamin B3 | 1.274mg | 1mg | 2% |
| Choline | 6.3mg | 19.5mg | 2% |
| Vitamin B1 | 0.052mg | 0.08mg | 2% |
| Phosphorus | 62mg | 76mg | 2% |
| Magnesium | 43mg | 38mg | 1% |
| Monounsaturated fat | 0.036g | 0.239g | 1% |
| Potassium | 656mg | 606mg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Zinc | 0.29mg | 0.23mg | 1% |
| Polyunsaturated fat | 0.019g | 0.228g | 1% |
| Protein | 2.45g | 2.6g | 0% |
| Fats | 0.39g | 0.7g | 0% |
| Net carbs | 67.03g | 4.4g | N/A |
| Sugar | 63.35g | 4.4g | N/A |
| Saturated fat | 0.032g | 0.023g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more CarbsCarbs | +1264.2% |
| Contains more FatsFats | +79.5% |
| Contains more WaterWater | +335.5% |
| Contains more OtherOther | +12.5% |
~equal in
Protein
~2.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -28.1% |
| Contains more Mono. FatMonounsaturated fat | +563.9% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |
