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  6. Mustard Greens Raw vs. Garden cress

Mustard Greens Raw vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens Raw and Garden cress

  • Mustard Greens Raw have more Vitamin E , and Fiber, while Garden cress have more Vitamin K, Vitamin A RAE, Folate, Vitamin B2, Potassium, and Vitamin B6.
  • Garden cress covers your daily need of Vitamin K 237% more than Mustard Greens Raw.
  • Mustard Greens Raw contain 3 times more Fiber than Garden cress. While Mustard Greens Raw contain 3.2g of Fiber, Garden cress contains only 1.1g.

These are the specific foods used in this comparison Mustard greens, raw and Cress, garden, raw.

Infographic

Mustard Greens Raw 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.
Mustard Greens Raw
Mustard Greens Raw
3
:
6
Garden cress
Garden cress
Contains more Calcium +42%
Contains more Iron +26.2%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains more Potassium +57.8%
Contains less Sodium -30%
Equal in Zinc - 0.23
Equal in Copper - 0.17
Equal in Selenium - 0.9
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +42%
Contains more Iron +26.2%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains more Potassium +57.8%
Contains less Sodium -30%
Equal in Zinc - 0.23
Equal in Copper - 0.17
Equal in Selenium - 0.9

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.
Mustard Greens Raw
Mustard Greens Raw
2
:
7
Garden cress
Garden cress
Contains more Vitamin E +187.1%
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Folate +566.7%
Contains more Vitamin K +110.4%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +187.1%
Contains more Vitamin A +128.7%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +37.2%
Contains more Folate +566.7%
Contains more Vitamin K +110.4%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Garden cress
Garden cress
Contains more Fats +66.7%
Contains more Carbs +17.8%
Contains more Other +33.3%
Equal in Protein - 2.6
Equal in Water - 89.4
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Garden cress
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 Fats +66.7%
Contains more Carbs +17.8%
Contains more Other +33.3%
Equal in Protein - 2.6
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Garden cress
Garden cress
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +500%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Garden cress Opinion
Net carbs 1.47g 4.4g Garden cress
Protein 2.86g 2.6g Mustard Greens Raw
Fats 0.42g 0.7g Garden cress
Carbs 4.67g 5.5g Garden cress
Calories 27kcal 32kcal Garden cress
Sugar 1.32g 4.4g Mustard Greens Raw
Fiber 3.2g 1.1g Mustard Greens Raw
Calcium 115mg 81mg Mustard Greens Raw
Iron 1.64mg 1.3mg Mustard Greens Raw
Magnesium 32mg 38mg Garden cress
Phosphorus 58mg 76mg Garden cress
Potassium 384mg 606mg Garden cress
Sodium 20mg 14mg Garden cress
Zinc 0.25mg 0.23mg Mustard Greens Raw
Copper 0.165mg 0.17mg Garden cress
Manganese 0.553mg Garden cress
Selenium 0.9µg 0.9µg
Vitamin A 3024IU 6917IU Garden cress
Vitamin A RAE 151µg 346µg Garden cress
Vitamin E 2.01mg 0.7mg Mustard Greens Raw
Vitamin C 70mg 69mg Mustard Greens Raw
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.11mg 0.26mg Garden cress
Vitamin B3 0.8mg 1mg Garden cress
Vitamin B5 0.21mg 0.242mg Garden cress
Vitamin B6 0.18mg 0.247mg Garden cress
Folate 12µg 80µg Garden cress
Vitamin K 257.5µg 541.9µg Garden cress
Saturated Fat 0.01g 0.023g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.239g Garden cress
Polyunsaturated fat 0.038g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
187%
Garden cress
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.013g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.4)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.