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  6. Mango vs. Garden cress

Mango vs. Garden cress — In-Depth Nutrition Comparison

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How are mango and garden cress different?

  • Garden cress has more vitamin K, vitamin A, vitamin C, manganese, vitamin B2, iron, potassium, vitamin B6, folate, and phosphorus than mango.
  • Daily need coverage for vitamin K for garden cress is 448% higher.

Mangos, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Mango 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.
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 -92.9%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +260.7%
Contains more IronIron +712.5%
Contains more CopperCopper +53.2%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +442.9%
Contains more ManganeseManganese +777.8%
Contains more SeleniumSelenium +50%

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.
Mango
Mango
1
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 EVitamin E +28.6%
Contains more Vitamin CVitamin C +89.6%
Contains more Vitamin AVitamin A +540.7%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more Vitamin KVitamin K +12802.4%
Contains more FolateFolate +86%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Garden cress DV% diff.
Vitamin K 4.2µg 541.9µg 448%
Vitamin C 36.4mg 69mg 36%
Vitamin A 54µg 346µg 32%
Manganese 0.063mg 0.553mg 21%
Vitamin B2 0.038mg 0.26mg 17%
Iron 0.16mg 1.3mg 14%
Potassium 168mg 606mg 13%
Vitamin B6 0.119mg 0.247mg 10%
Folate 43µg 80µg 9%
Phosphorus 14mg 76mg 9%
Magnesium 10mg 38mg 7%
Calcium 11mg 81mg 7%
Copper 0.111mg 0.17mg 7%
Fructose 4.68g 6%
Protein 0.82g 2.6g 4%
Vitamin B1 0.028mg 0.08mg 4%
Carbs 14.98g 5.5g 3%
Fiber 1.6g 1.1g 2%
Choline 7.6mg 19.5mg 2%
Vitamin B3 0.669mg 1mg 2%
Sodium 1mg 14mg 1%
Polyunsaturated fat 0.071g 0.228g 1%
Vitamin E 0.9mg 0.7mg 1%
Calories 60kcal 32kcal 1%
Vitamin B5 0.197mg 0.242mg 1%
Zinc 0.09mg 0.23mg 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.38g 0.7g 0%
Net carbs 13.38g 4.4g N/A
Sugar 13.66g 4.4g N/A
Saturated fat 0.092g 0.023g 0%
Monounsaturated fat 0.14g 0.239g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +172.4%
Contains more ProteinProtein +217.1%
Contains more FatsFats +84.2%
Contains more OtherOther +400%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
0
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -75%
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +221.1%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.