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Kiwifruit vs Garden cress - In-Depth Nutrition Comparison

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Differences between Kiwifruit and Garden cress

  • Kiwifruit has more Vitamin C, and Fiber, while Garden cress has more Vitamin K, Vitamin A, Manganese, Vitamin B2, Vitamin B6, Folate, Iron, and Potassium.
  • Garden cress's daily need coverage for Vitamin K is 418% higher.
  • Garden cress contains 3 times less Fiber than Kiwifruit. Kiwifruit contains 3g of Fiber, while Garden cress contains 1.1g.

The food types used in this comparison are Kiwifruit, green, raw and Cress, garden, raw.

Infographic

Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -78.6%
Contains more Iron +319.4%
Contains more Calcium +138.2%
Contains more Potassium +94.2%
Contains more Magnesium +123.5%
Contains more Copper +30.8%
Contains more Zinc +64.3%
Contains more Phosphorus +123.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains less Sodium -78.6%
Contains more Iron +319.4%
Contains more Calcium +138.2%
Contains more Potassium +94.2%
Contains more Magnesium +123.5%
Contains more Copper +30.8%
Contains more Zinc +64.3%
Contains more Phosphorus +123.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +34.3%
Contains more Vitamin E +108.6%
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Vitamin K +1244.7%
Contains more Folate +220%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin C +34.3%
Contains more Vitamin E +108.6%
Contains more Vitamin A +7850.6%
Contains more Vitamin B1 +196.3%
Contains more Vitamin B2 +940%
Contains more Vitamin B3 +193.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +292.1%
Contains more Vitamin K +1244.7%
Contains more Folate +220%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
187
Garden cress
Mineral Summary Score
15
Kiwifruit
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
16%
Garden cress
Carbohydrates
15%
Kiwifruit
6%
Garden cress
Fats
2%
Kiwifruit
3%
Garden cress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Garden cress
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.59g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 58)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.5)
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)

All nutrients comparison - raw data values

Nutrient Kiwifruit Garden cress Opinion
Calories 61 32 Kiwifruit
Protein 1.14 2.6 Garden cress
Fats 0.52 0.7 Garden cress
Vitamin C 92.7 69 Kiwifruit
Net carbs 11.65999984741211 4.400000095367432 Kiwifruit
Carbs 14.66 5.5 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 1.3 Garden cress
Calcium 34 81 Garden cress
Potassium 312 606 Garden cress
Magnesium 17 38 Garden cress
Sugar 8.99 4.4 Garden cress
Fiber 3 1.1 Kiwifruit
Copper 0.13 0.17 Garden cress
Zinc 0.14 0.23 Garden cress
Starch 0 Kiwifruit
Phosphorus 34 76 Garden cress
Sodium 3 14 Kiwifruit
Vitamin A 87 6917 Garden cress
Vitamin E 1.46 0.7 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.08 Garden cress
Vitamin B2 0.025 0.26 Garden cress
Vitamin B3 0.341 1 Garden cress
Vitamin B5 0.183 0.242 Garden cress
Vitamin B6 0.063 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 40.3 541.9 Garden cress
Folate 25 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.029 0.023 Garden cress
Monounsaturated Fat 0.047 0.239 Garden cress
Polyunsaturated fat 0.287 0.228 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.