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

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The main differences between Mustard Greens and Garden cress

  • Mustard Greens has more Vitamin K, Vitamin A RAE, and Vitamin E , however, Garden cress has more Vitamin C, Folate, Vitamin B2, Potassium, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin C from Garden cress is 49% higher.
  • Garden cress has 3 times less Vitamin E than Mustard Greens. Mustard Greens has 1.78mg of Vitamin E , while Garden cress has 0.7mg.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +45.7%
Contains less Sodium -35.7%
Contains more Iron +49.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +81%
Contains more Potassium +274.1%
Contains more Copper +16.4%
Contains more Selenium +50%
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +45.7%
Contains less Sodium -35.7%
Contains more Iron +49.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +81%
Contains more Potassium +274.1%
Contains more Copper +16.4%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +78.8%
Contains more Vitamin E +154.3%
Contains more Vitamin C +172.7%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +152%
Contains more Folate +788.9%
Equal in Vitamin K - 541.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 A +78.8%
Contains more Vitamin E +154.3%
Contains more Vitamin C +172.7%
Contains more Vitamin B1 +95.1%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +101.7%
Contains more Vitamin B6 +152%
Contains more Folate +788.9%
Equal in Vitamin K - 541.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +48.9%
Contains more Carbs +22%
Contains more Other +164.7%
Equal in Protein - 2.6
Equal in Water - 89.4
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 Fats +48.9%
Contains more Carbs +22%
Contains more Other +164.7%
Equal in Protein - 2.6
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +117.3%
Contains more Polyunsaturated fat +395.7%
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +117.3%
Contains more Polyunsaturated fat +395.7%

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 Garden cress
Lower in Sugar ok
Lower in Sodium 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

All nutrients comparison - raw data values

Nutrient Mustard Greens Garden cress Opinion
Net carbs 2.51g 4.4g Garden cress
Protein 2.56g 2.6g Garden cress
Fats 0.47g 0.7g Garden cress
Carbs 4.51g 5.5g Garden cress
Calories 26kcal 32kcal Garden cress
Sugar 1.41g 4.4g Mustard Greens
Fiber 2g 1.1g Mustard Greens
Calcium 118mg 81mg Mustard Greens
Iron 0.87mg 1.3mg Garden cress
Magnesium 13mg 38mg Garden cress
Phosphorus 42mg 76mg Garden cress
Potassium 162mg 606mg Garden cress
Sodium 9mg 14mg Mustard Greens
Zinc 0.22mg 0.23mg Garden cress
Copper 0.146mg 0.17mg Garden cress
Manganese 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin A 12370IU 6917IU Mustard Greens
Vitamin A RAE 618µg 346µg Mustard Greens
Vitamin E 1.78mg 0.7mg Mustard Greens
Vitamin C 25.3mg 69mg Garden cress
Vitamin B1 0.041mg 0.08mg Garden cress
Vitamin B2 0.063mg 0.26mg Garden cress
Vitamin B3 0.433mg 1mg Garden cress
Vitamin B5 0.12mg 0.242mg Garden cress
Vitamin B6 0.098mg 0.247mg Garden cress
Folate 9µg 80µg Garden cress
Vitamin K 592.7µg 541.9µg Mustard Greens
Saturated Fat 0.012g 0.023g Mustard Greens
Monounsaturated Fat 0.11g 0.239g Garden cress
Polyunsaturated fat 0.046g 0.228g Garden cress

Which food is preferable for your diet?

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

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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
201%
Mustard Greens
187%
Garden cress
Minerals Daily Need Coverage Score
17%
Mustard Greens
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.011g)
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 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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.