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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 has more vitamin K, vitamin A, folate, vitamin B2, potassium, and vitamin B6.
  • Garden cress covers your daily need for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 more CalciumCalcium +42%
Contains more IronIron +26.2%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +57.8%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -30%
~equal in Copper ~0.17mg
~equal in Zinc ~0.23mg
~equal in Selenium ~0.9µg

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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +187.1%
Contains more Vitamin AVitamin A +129.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +110.4%
Contains more FolateFolate +566.7%
Contains more CholineCholine +3800%
~equal in Vitamin C ~69mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Garden cress DV% diff.
Vitamin K 257.5µg 541.9µg 237%
Manganese 0.553mg 24%
Vitamin A 151µg 346µg 22%
Folate 12µg 80µg 17%
Vitamin B2 0.11mg 0.26mg 12%
Vitamin E 2.01mg 0.7mg 9%
Fiber 3.2g 1.1g 8%
Potassium 384mg 606mg 7%
Vitamin B6 0.18mg 0.247mg 5%
Iron 1.64mg 1.3mg 4%
Phosphorus 58mg 76mg 3%
Choline 0.5mg 19.5mg 3%
Calcium 115mg 81mg 3%
Protein 2.86g 2.6g 1%
Polyunsaturated fat 0.038g 0.228g 1%
Vitamin B5 0.21mg 0.242mg 1%
Copper 0.165mg 0.17mg 1%
Magnesium 32mg 38mg 1%
Vitamin C 70mg 69mg 1%
Vitamin B3 0.8mg 1mg 1%
Calories 27kcal 32kcal 0%
Fats 0.42g 0.7g 0%
Carbs 4.67g 5.5g 0%
Net carbs 1.47g 4.4g N/A
Sugar 1.32g 4.4g N/A
Zinc 0.25mg 0.23mg 0%
Sodium 20mg 14mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.08mg 0.08mg 0%
Saturated fat 0.01g 0.023g 0%
Monounsaturated fat 0.092g 0.239g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 FatsFats +66.7%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +33.3%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -56.5%
Contains more Mono. FatMonounsaturated fat +159.8%
Contains more Poly. FatPolyunsaturated fat +500%

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.