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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 A, vitamin K, and vitamin E; however, garden cress has more vitamin C, folate, vitamin B2, potassium, vitamin B6, magnesium, and iron.
  • Daily need coverage for vitamin A for mustard Greens is 109% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 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 more CalciumCalcium +45.7%
Contains less SodiumSodium -35.7%
Contains more MagnesiumMagnesium +192.3%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +49.4%
Contains more CopperCopper +16.4%
Contains more PhosphorusPhosphorus +81%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.23mg

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 AVitamin A +78.6%
Contains more Vitamin EVitamin E +154.3%
Contains more Vitamin CVitamin C +172.7%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B5Vitamin B5 +101.7%
Contains more Vitamin B6Vitamin B6 +152%
Contains more FolateFolate +788.9%
Contains more CholineCholine +4775%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~541.9µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Garden cress DV% diff.
Vitamin C 25.3mg 69mg 49%
Vitamin K 592.7µg 541.9µg 42%
Vitamin A 618µg 346µg 30%
Manganese 0.553mg 24%
Folate 9µg 80µg 18%
Vitamin B2 0.063mg 0.26mg 15%
Potassium 162mg 606mg 13%
Vitamin B6 0.098mg 0.247mg 11%
Vitamin E 1.78mg 0.7mg 7%
Magnesium 13mg 38mg 6%
Iron 0.87mg 1.3mg 5%
Phosphorus 42mg 76mg 5%
Vitamin B3 0.433mg 1mg 4%
Calcium 118mg 81mg 4%
Fiber 2g 1.1g 4%
Vitamin B1 0.041mg 0.08mg 3%
Choline 0.4mg 19.5mg 3%
Copper 0.146mg 0.17mg 3%
Vitamin B5 0.12mg 0.242mg 2%
Selenium 0.6µg 0.9µg 1%
Polyunsaturated fat 0.046g 0.228g 1%
Calories 26kcal 32kcal 0%
Protein 2.56g 2.6g 0%
Fats 0.47g 0.7g 0%
Carbs 4.51g 5.5g 0%
Net carbs 2.51g 4.4g N/A
Sugar 1.41g 4.4g N/A
Zinc 0.22mg 0.23mg 0%
Sodium 9mg 14mg 0%
Saturated fat 0.012g 0.023g 0%
Monounsaturated fat 0.11g 0.239g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +48.9%
Contains more CarbsCarbs +22%
Contains more OtherOther +164.7%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -47.8%
Contains more Mono. FatMonounsaturated fat +117.3%
Contains more Poly. FatPolyunsaturated fat +395.7%

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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. 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.