Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Garden cress

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

Compare

A recap on the 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% 60% 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% 115% 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 +92.2%
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

All nutrients comparison - raw data values

Nutrient Dried fruit Garden cress DV% diff.
Vitamin K 3.1µg 541.9µg 449%
Vitamin C 1mg 69mg 76%
Fiber 7.3g 1.1g 25%
Vitamin E 4.33mg 0.7mg 24%
Carbs 62.64g 5.5g 19%
Copper 0.343mg 0.17mg 19%
Vitamin A 180µg 346µg 18%
Folate 10µg 80µg 18%
Iron 2.66mg 1.3mg 17%
Fructose 12.47g 16%
Potassium 1162mg 606mg 16%
Vitamin B2 0.074mg 0.26mg 14%
Manganese 0.235mg 0.553mg 14%
Vitamin B3 2.589mg 1mg 10%
Calories 241kcal 32kcal 10%
Vitamin B6 0.143mg 0.247mg 8%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin B5 0.516mg 0.242mg 5%
Calcium 55mg 81mg 3%
Selenium 2.2µg 0.9µg 2%
Protein 3.39g 2.6g 2%
Polyunsaturated fat 0.074g 0.228g 1%
Phosphorus 71mg 76mg 1%
Magnesium 32mg 38mg 1%
Choline 13.9mg 19.5mg 1%
Zinc 0.39mg 0.23mg 1%
Fats 0.51g 0.7g 0%
Net carbs 55.34g 4.4g N/A
Sugar 53.44g 4.4g N/A
Starch 0.35g 0%
Sodium 10mg 14mg 0%
Saturated fat 0.017g 0.023g 0%
Monounsaturated fat 0.074g 0.239g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

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%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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.