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English muffin vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between English muffins and garden cress

  • English muffins have more vitamin B1 and phosphorus; however, garden cress has more vitamin A, vitamin C, vitamin B6, potassium, folate, manganese, and vitamin B2.
  • Garden cress's daily need coverage for vitamin A is 138% more.
  • English muffins have 33 times more sodium than garden cress. English muffins have 464mg of sodium, while garden cress has 14mg.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cress, garden, raw.

Infographic

English muffin vs Garden cress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 ZincZinc +204.3%
Contains more PhosphorusPhosphorus +75%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +55.8%
Contains more PotassiumPotassium +362.6%
Contains more IronIron +46.1%
Contains more CopperCopper +31.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +54.9%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +126.3%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B5Vitamin B5 +84.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +68900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B6Vitamin B6 +474.4%
Contains more FolateFolate +116.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +196.2%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +736.4%
Contains more OtherOther +33.3%
Contains more WaterWater +112.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 more Mono. FatMonounsaturated fat +26.4%
Contains more Poly. FatPolyunsaturated fat +289.5%
Contains less Sat. FatSaturated fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 0.1mg 69mg 77%
Vitamin A 0µg 346µg 38%
Sodium 464mg 14mg 20%
Vitamin B6 0.043mg 0.247mg 16%
Carbs 46g 5.5g 14%
Potassium 131mg 606mg 14%
Folate 37µg 80µg 11%
Calories 235kcal 32kcal 10%
Protein 7.7g 2.6g 10%
Manganese 0.357mg 0.553mg 9%
Phosphorus 133mg 76mg 8%
Vitamin B2 0.154mg 0.26mg 8%
Vitamin B1 0.181mg 0.08mg 8%
Fiber 2.7g 1.1g 6%
Copper 0.129mg 0.17mg 5%
Vitamin E 0.7mg 5%
Iron 0.89mg 1.3mg 5%
Zinc 0.7mg 0.23mg 4%
Polyunsaturated fat 0.888g 0.228g 4%
Choline 19.5mg 4%
Vitamin B3 1.566mg 1mg 4%
Vitamin B5 0.446mg 0.242mg 4%
Magnesium 21mg 38mg 4%
Calcium 52mg 81mg 3%
Fats 1.8g 0.7g 2%
Vitamin B12 0.04µg 0µg 2%
Selenium 0.9µg 2%
Saturated fat 0.259g 0.023g 1%
Net carbs 43.3g 4.4g N/A
Sugar 4.4g N/A
Monounsaturated fat 0.302g 0.239g 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
14%
English muffin
150%
Garden cress
Minerals Daily Need Coverage Score
30%
English muffin
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.236g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 4.4g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.