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Dried fruit vs Garden cress - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +104.6%
Contains more Potassium +91.7%
Contains more Copper +101.8%
Contains more Zinc +69.6%
Contains less Sodium -28.6%
Contains more Calcium +47.3%
Contains more Magnesium +18.8%
Equal in Phosphorus - 76
Contains more Iron +104.6%
Contains more Potassium +91.7%
Contains more Copper +101.8%
Contains more Zinc +69.6%
Contains less Sodium -28.6%
Contains more Calcium +47.3%
Contains more Magnesium +18.8%
Equal in Phosphorus - 76

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +518.6%
Contains more Vitamin B3 +158.9%
Contains more Vitamin B5 +113.2%
Contains more Vitamin C +6800%
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +17380.6%
Contains more Vitamin E +518.6%
Contains more Vitamin B3 +158.9%
Contains more Vitamin B5 +113.2%
Contains more Vitamin C +6800%
Contains more Vitamin A +91.9%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B6 +72.7%
Contains more Vitamin K +17380.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
244
Garden cress
Mineral Summary Score
33
Dried fruit
23
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
16%
Garden cress
Carbohydrates
63%
Dried fruit
6%
Garden cress
Fats
2%
Dried fruit
3%
Garden cress

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Garden cress
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Garden cress
Garden cress contains less Sugars (difference - 49.04g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 31)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Garden cress Opinion
Calories 241 32 Dried fruit
Protein 3.39 2.6 Dried fruit
Fats 0.51 0.7 Garden cress
Vitamin C 1 69 Garden cress
Carbs 62.64 5.5 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1.3 Dried fruit
Calcium 55 81 Garden cress
Potassium 1162 606 Dried fruit
Magnesium 32 38 Garden cress
Sugars 53.44 4.4 Dried fruit
Fiber 7.3 1.1 Dried fruit
Copper 0.343 0.17 Dried fruit
Zinc 0.39 0.23 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 76 Garden cress
Sodium 10 14 Dried fruit
Vitamin A 3604 6917 Garden cress
Vitamin E 4.33 0.7 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.08 Garden cress
Vitamin B2 0.074 0.26 Garden cress
Vitamin B3 2.589 1 Dried fruit
Vitamin B5 0.516 0.242 Dried fruit
Vitamin B6 0.143 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 3.1 541.9 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.023 Dried fruit
Monounsaturated Fat 0.074 0.239 Garden cress
Polyunsaturated fat 0.074 0.228 Garden cress
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.