Kale vs. Garden cress — In-Depth Nutrition Comparison
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What are the differences between kale and garden cress?
- Kale is higher in vitamin K and vitamin A, yet garden cress is higher in vitamin C, folate, vitamin B2, potassium, vitamin B6, phosphorus, and manganese.
- Kale's daily need coverage for vitamin K is 229% more.
- Kale has 2 times more vitamin A than garden cress. While kale has 13621IU of vitamin A, garden cress has only 6917IU.
We used Kale, cooked, boiled, drained, without salt and Cress, garden, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +111.1% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +165.8% |
| Contains more IronIron | +44.4% |
| Contains more PhosphorusPhosphorus | +171.4% |
| Contains less SodiumSodium | -39.1% |
| Contains more ManganeseManganese | +32.9% |
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.
| Contains more Vitamin AVitamin A | +96.8% |
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin KVitamin K | +50.8% |
| Contains more Vitamin CVitamin C | +68.3% |
| Contains more Vitamin B1Vitamin B1 | +50.9% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B5Vitamin B5 | +393.9% |
| Contains more Vitamin B6Vitamin B6 | +79% |
| Contains more FolateFolate | +515.4% |
| Contains more CholineCholine | +4775% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 541.9µg | 229% |
| Vitamin A | 681µg | 346µg | 37% |
| Vitamin C | 41mg | 69mg | 31% |
| Folate | 13µg | 80µg | 17% |
| Vitamin B2 | 0.07mg | 0.26mg | 15% |
| Potassium | 228mg | 606mg | 11% |
| Vitamin B6 | 0.138mg | 0.247mg | 8% |
| Phosphorus | 28mg | 76mg | 7% |
| Manganese | 0.416mg | 0.553mg | 6% |
| Magnesium | 18mg | 38mg | 5% |
| Iron | 0.9mg | 1.3mg | 5% |
| Vitamin B5 | 0.049mg | 0.242mg | 4% |
| Fiber | 2g | 1.1g | 4% |
| Vitamin B3 | 0.5mg | 1mg | 3% |
| Choline | 0.4mg | 19.5mg | 3% |
| Vitamin B1 | 0.053mg | 0.08mg | 2% |
| Copper | 0.156mg | 0.17mg | 2% |
| Vitamin E | 0.85mg | 0.7mg | 1% |
| Calcium | 72mg | 81mg | 1% |
| Monounsaturated fat | 0.03g | 0.239g | 1% |
| Protein | 1.9g | 2.6g | 1% |
| Calories | 28kcal | 32kcal | 0% |
| Fats | 0.4g | 0.7g | 0% |
| Carbs | 5.63g | 5.5g | 0% |
| Net carbs | 3.63g | 4.4g | N/A |
| Sugar | 1.25g | 4.4g | N/A |
| Zinc | 0.24mg | 0.23mg | 0% |
| Sodium | 23mg | 14mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Saturated fat | 0.052g | 0.023g | 0% |
| Polyunsaturated fat | 0.193g | 0.228g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +36.8% |
| Contains more FatsFats | +75% |
| Contains more OtherOther | +106.9% |
~equal in
Carbs
~5.5g
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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 | -55.8% |
| Contains more Mono. FatMonounsaturated fat | +696.7% |
| Contains more Poly. FatPolyunsaturated fat | +18.1% |
