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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 RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
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

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 Folate +566.7%
Contains more Vitamin K +110.4%
Equal in Vitamin C - 69
Equal in Vitamin B1 - 0.08
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%
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

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Garden cress Opinion
Net carbs 1.47g 4.4g Garden cress
Protein 2.86g 2.6g Mustard Greens
Fats 0.42g 0.7g Garden cress
Carbs 4.67g 5.5g Garden cress
Calories 27kcal 32kcal Garden cress
Starch g g
Fructose g g
Sugar 1.32g 4.4g Mustard Greens
Fiber 3.2g 1.1g Mustard Greens
Calcium 115mg 81mg Mustard Greens
Iron 1.64mg 1.3mg Mustard Greens
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
Copper 0.165mg 0.17mg Garden cress
Vitamin A 3024IU 6917IU Garden cress
Vitamin E 2.01mg 0.7mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 69mg Mustard Greens
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 B12 0µg 0µg
Vitamin K 257.5µg 541.9µg Garden cress
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.023g Mustard Greens
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 Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.