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Fruit preserves vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between fruit preserves and garden cress

  • The amount of vitamin K, vitamin A, vitamin C, manganese, vitamin B6, folate, potassium, vitamin B2, iron, and phosphorus in garden cress is higher than in fruit preserves.
  • Garden cress covers your daily vitamin K needs 452% more than fruit preserves.

Specific food types used in this comparison are Jams and preserves and Cress, garden, raw.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 SeleniumSelenium +122.2%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +305%
Contains more PotassiumPotassium +687%
Contains more IronIron +165.3%
Contains more CopperCopper +70%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +1282.5%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 CVitamin C +684.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +2677.8%
Contains more Vitamin B5Vitamin B5 +1110%
Contains more Vitamin B6Vitamin B6 +1135%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +627.3%
Contains more CholineCholine +91.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 CarbsCarbs +1152%
Contains more ProteinProtein +602.7%
Contains more FatsFats +900%
Contains more WaterWater +193.4%
Contains more OtherOther +682.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -56.5%
Contains more Mono. FatMonounsaturated fat +528.9%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit preserves Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 8.8mg 69mg 67%
Vitamin A 0µg 346µg 38%
Manganese 0.04mg 0.553mg 22%
Carbs 68.86g 5.5g 21%
Folate 11µg 80µg 17%
Vitamin B6 0.02mg 0.247mg 17%
Potassium 77mg 606mg 16%
Vitamin B2 0.076mg 0.26mg 14%
Calories 278kcal 32kcal 12%
Iron 0.49mg 1.3mg 10%
Magnesium 4mg 38mg 8%
Copper 0.1mg 0.17mg 8%
Phosphorus 19mg 76mg 8%
Calcium 20mg 81mg 6%
Vitamin B3 0.036mg 1mg 6%
Vitamin B1 0.016mg 0.08mg 5%
Vitamin E 0.12mg 0.7mg 4%
Protein 0.37g 2.6g 4%
Vitamin B5 0.02mg 0.242mg 4%
Polyunsaturated fat 0g 0.228g 2%
Selenium 2µg 0.9µg 2%
Zinc 0.06mg 0.23mg 2%
Choline 10.2mg 19.5mg 2%
Fats 0.07g 0.7g 1%
Sodium 32mg 14mg 1%
Monounsaturated fat 0.038g 0.239g 1%
Net carbs 67.76g 4.4g N/A
Sugar 48.5g 4.4g N/A
Fiber 1.1g 1.1g 0%
Saturated fat 0.01g 0.023g 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves 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
6%
Fruit preserves
150%
Garden cress
Minerals Daily Need Coverage Score
10%
Fruit preserves
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 44.1g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 51)
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 Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 0.013g)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.