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  6. Dried fruit vs. Garden cress

Dried fruit vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Garden cress

  • Dried fruit has more Fiber, Vitamin E, Copper, Iron, and Potassium, however, Garden cress is higher in Vitamin K, Vitamin C, Vitamin A, Folate, and Vitamin B2.
  • Garden cress covers your daily Vitamin K needs 449% more than Dried fruit.
  • Garden cress contains 7 times less Fiber than Dried fruit. Dried fruit contains 7.3g of Fiber, while Garden cress contains 1.1g.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cress, garden, raw.

Infographic

Dried fruit vs Garden cress 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +104.6%
Contains more CopperCopper +101.8%
Contains more ZincZinc +69.6%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +47.3%
Contains more ManganeseManganese +135.3%
~equal in Phosphorus ~76mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +518.6%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +113.2%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin AVitamin A +91.9%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +17380.6%
Contains more FolateFolate +700%
Contains more CholineCholine +40.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +30.4%
Contains more CarbsCarbs +1038.9%
Contains more OtherOther +42.8%
Contains more FatsFats +37.3%
Contains more WaterWater +189.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
5% 49% 47%
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 -26.1%
Contains more Mono. FatMonounsaturated Fat +223%
Contains more Poly. FatPolyunsaturated fat +208.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Garden cress
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Garden cress Opinion
Calories 241kcal 32kcal Dried fruit
Protein 3.39g 2.6g Dried fruit
Fats 0.51g 0.7g Garden cress
Vitamin C 1mg 69mg Garden cress
Net carbs 55.34g 4.4g Dried fruit
Carbs 62.64g 5.5g Dried fruit
Magnesium 32mg 38mg Garden cress
Calcium 55mg 81mg Garden cress
Potassium 1162mg 606mg Dried fruit
Iron 2.66mg 1.3mg Dried fruit
Sugar 53.44g 4.4g Garden cress
Fiber 7.3g 1.1g Dried fruit
Copper 0.343mg 0.17mg Dried fruit
Zinc 0.39mg 0.23mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 76mg Garden cress
Sodium 10mg 14mg Dried fruit
Vitamin A 3604IU 6917IU Garden cress
Vitamin A 180µg 346µg Garden cress
Vitamin E 4.33mg 0.7mg Dried fruit
Manganese 0.235mg 0.553mg Garden cress
Selenium 2.2µg 0.9µg Dried fruit
Vitamin B1 0.015mg 0.08mg Garden cress
Vitamin B2 0.074mg 0.26mg Garden cress
Vitamin B3 2.589mg 1mg Dried fruit
Vitamin B5 0.516mg 0.242mg Dried fruit
Vitamin B6 0.143mg 0.247mg Garden cress
Vitamin K 3.1µg 541.9µg Garden cress
Folate 10µg 80µg Garden cress
Choline 13.9mg 19.5mg Garden cress
Saturated Fat 0.017g 0.023g Dried fruit
Monounsaturated Fat 0.074g 0.239g Garden cress
Polyunsaturated fat 0.074g 0.228g Garden cress
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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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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
36%
Dried fruit
173%
Garden cress
Minerals Daily Need Coverage Score
44%
Dried fruit
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (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 is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.