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Juice vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between juice and garden cress

  • Juice has more vitamin B1, vitamin B3, and vitamin B6, while garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, copper, and potassium.
  • Garden cress covers your daily need for vitamin K, 452% more than juice.
  • Juice contains 5 times more vitamin B3 than garden cress. While juice contains 5mg of vitamin B3, garden cress contains only 1mg.

These are the specific foods used in this comparison Beverages, Orange juice drink and Cress, garden, raw.

Infographic

Juice 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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +3950%
Contains more PotassiumPotassium +1342.9%
Contains more IronIron +1081.8%
Contains more CopperCopper +844.4%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +1800%
Contains more ManganeseManganese +7800%
Contains more SeleniumSelenium +∞%

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.
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 +375%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +102.4%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B5Vitamin B5 +303.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 +143.8%
Contains more ProteinProtein +1200%
Contains more FatsFats +∞%
Contains more OtherOther +847.4%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +2180%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 15mg 69mg 60%
Vitamin A 2µg 346µg 38%
Vitamin B3 5mg 1mg 25%
Vitamin B1 0.38mg 0.08mg 25%
Manganese 0.007mg 0.553mg 24%
Vitamin B6 0.5mg 0.247mg 19%
Folate 4µg 80µg 19%
Copper 0.018mg 0.17mg 17%
Potassium 42mg 606mg 17%
Iron 0.11mg 1.3mg 15%
Vitamin B2 0.43mg 0.26mg 13%
Phosphorus 4mg 76mg 10%
Calcium 2mg 81mg 8%
Magnesium 3mg 38mg 8%
Protein 0.2g 2.6g 5%
Vitamin E 0.02mg 0.7mg 5%
Fiber 0.2g 1.1g 4%
Choline 19.5mg 4%
Vitamin B5 0.06mg 0.242mg 4%
Carbs 13.41g 5.5g 3%
Zinc 0.02mg 0.23mg 2%
Selenium 0µg 0.9µg 2%
Monounsaturated fat 0.01g 0.239g 1%
Calories 54kcal 32kcal 1%
Sodium 2mg 14mg 1%
Fats 0g 0.7g 1%
Polyunsaturated fat 0.01g 0.228g 1%
Net carbs 13.21g 4.4g N/A
Sugar 9.36g 4.4g N/A
Saturated fat 0g 0.023g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice 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
35%
Juice
150%
Garden cress
Minerals Daily Need Coverage Score
2%
Juice
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.96g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
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 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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.