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  6. Garlic vs. Garden cress

Garlic vs. Garden cress — In-Depth Nutrition Comparison

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How are garlic and garden cress different?

  • Garlic is richer in vitamin B6, manganese, selenium, copper, and phosphorus, while garden cress is higher in vitamin K, vitamin A, vitamin C, folate, and vitamin B2.
  • Garden cress covers your daily need for vitamin K, 450% more than garlic.
  • Garlic contains 16 times more selenium than garden cress. Garlic contains 14.2µg of selenium, while garden cress contains 0.9µg.

Garlic, raw and Cress, garden, raw types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +123.5%
Contains more IronIron +30.8%
Contains more CopperCopper +75.9%
Contains more ZincZinc +404.3%
Contains more PhosphorusPhosphorus +101.3%
Contains more ManganeseManganese +202.4%
Contains more SeleniumSelenium +1477.8%
Contains more MagnesiumMagnesium +52%
Contains more PotassiumPotassium +51.1%
Contains less SodiumSodium -17.6%

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.
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +150%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +19%
Contains more Vitamin CVitamin C +121.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin KVitamin K +31776.5%
Contains more FolateFolate +2566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Garden cress DV% diff.
Vitamin K 1.7µg 541.9µg 450%
Vitamin B6 1.235mg 0.247mg 76%
Manganese 1.672mg 0.553mg 49%
Vitamin C 31.2mg 69mg 42%
Vitamin A 0µg 346µg 38%
Selenium 14.2µg 0.9µg 24%
Folate 3µg 80µg 19%
Copper 0.299mg 0.17mg 14%
Vitamin B2 0.11mg 0.26mg 12%
Phosphorus 153mg 76mg 11%
Vitamin B1 0.2mg 0.08mg 10%
Calcium 181mg 81mg 10%
Carbs 33.06g 5.5g 9%
Protein 6.36g 2.6g 8%
Zinc 1.16mg 0.23mg 8%
Vitamin B5 0.596mg 0.242mg 7%
Calories 149kcal 32kcal 6%
Potassium 401mg 606mg 6%
Iron 1.7mg 1.3mg 5%
Vitamin E 0.08mg 0.7mg 4%
Fiber 2.1g 1.1g 4%
Magnesium 25mg 38mg 3%
Vitamin B3 0.7mg 1mg 2%
Monounsaturated fat 0.011g 0.239g 1%
Choline 23.2mg 19.5mg 1%
Fats 0.5g 0.7g 0%
Net carbs 30.96g 4.4g N/A
Sugar 1g 4.4g N/A
Sodium 17mg 14mg 0%
Saturated fat 0.089g 0.023g 0%
Polyunsaturated fat 0.249g 0.228g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +144.6%
Contains more CarbsCarbs +501.1%
Contains more FatsFats +40%
Contains more WaterWater +52.6%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -74.2%
Contains more Mono. FatMonounsaturated fat +2072.7%
~equal in Polyunsaturated fat ~0.228g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.