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Mustard Greens vs Garden cress - In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Garden cress

  • Mustard Greens have more Vitamin E , and Fiber, while Garden cress have more Vitamin K, Vitamin A, Folate, Vitamin B2, Potassium, and Vitamin B6.
  • Garden cress covers your daily need of Vitamin K 237% more than Mustard Greens.
  • Mustard Greens contain 3 times more Fiber than Garden cress. While Mustard Greens 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 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 more Iron +26.2%
Contains more Calcium +42%
Contains more Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Equal in Copper - 0.17
Equal in Zinc - 0.23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +26.2%
Contains more Calcium +42%
Contains more Potassium +57.8%
Contains more Magnesium +18.8%
Contains more Phosphorus +31%
Contains less Sodium -30%
Equal in Copper - 0.17
Equal in Zinc - 0.23

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 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 Vitamin K +110.4%
Contains more Folate +566.7%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
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 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 Vitamin K +110.4%
Contains more Folate +566.7%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08

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
102
Mustard Greens
187
Garden cress
Mineral Summary Score
30
Mustard Greens
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
17%
Mustard Greens
16%
Garden cress
Carbohydrates
5%
Mustard Greens
6%
Garden cress
Fats
2%
Mustard Greens
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.
Mustard Greens 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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 is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 3.08g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens 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.

All nutrients comparison - raw data values

Nutrient Mustard Greens Garden cress Opinion
Calories 27 32 Garden cress
Protein 2.86 2.6 Mustard Greens
Fats 0.42 0.7 Garden cress
Vitamin C 70 69 Mustard Greens
Carbs 4.67 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.3 Mustard Greens
Calcium 115 81 Mustard Greens
Potassium 384 606 Garden cress
Magnesium 32 38 Garden cress
Sugar 1.32 4.4 Mustard Greens
Fiber 3.2 1.1 Mustard Greens
Copper 0.165 0.17 Garden cress
Zinc 0.25 0.23 Mustard Greens
Starch
Phosphorus 58 76 Garden cress
Sodium 20 14 Garden cress
Vitamin A 3024 6917 Garden cress
Vitamin E 2.01 0.7 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.08
Vitamin B2 0.11 0.26 Garden cress
Vitamin B3 0.8 1 Garden cress
Vitamin B5 0.21 0.242 Garden cress
Vitamin B6 0.18 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 257.5 541.9 Garden cress
Folate 12 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.01 0.023 Mustard Greens
Monounsaturated Fat 0.092 0.239 Garden cress
Polyunsaturated fat 0.038 0.228 Garden cress
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Mustard Greens - 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.