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  6. Olive vs. Garden cress

Olive vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between olive and garden cress?

  • Olive is richer in iron, yet garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, vitamin B6, and potassium.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Olive has 53 times more sodium than garden cress. Olive has 735mg of sodium, while garden cress has 14mg.

We used Olives, ripe, canned (small-extra large) and Cress, garden, raw types in this comparison.

Infographic

Olive 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 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 IronIron +153.8%
Contains more CopperCopper +47.6%
Contains more MagnesiumMagnesium +850%
Contains more PotassiumPotassium +7475%
Contains more PhosphorusPhosphorus +2433.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2665%
~equal in Calcium ~81mg
~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.
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +135.7%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin AVitamin A +1630%
Contains more Vitamin B1Vitamin B1 +2566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2602.7%
Contains more Vitamin B5Vitamin B5 +1513.3%
Contains more Vitamin B6Vitamin B6 +2644.4%
Contains more Vitamin KVitamin K +38607.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +89.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Garden cress DV% diff.
Vitamin K 1.4µg 541.9µg 450%
Vitamin C 0.9mg 69mg 76%
Vitamin A 20µg 346µg 36%
Sodium 735mg 14mg 31%
Iron 3.3mg 1.3mg 25%
Manganese 0.02mg 0.553mg 23%
Folate 0µg 80µg 20%
Vitamin B2 0mg 0.26mg 20%
Monounsaturated fat 7.888g 0.239g 19%
Vitamin B6 0.009mg 0.247mg 18%
Potassium 8mg 606mg 18%
Fats 10.68g 0.7g 15%
Phosphorus 3mg 76mg 10%
Copper 0.251mg 0.17mg 9%
Fiber 3.2g 1.1g 8%
Magnesium 4mg 38mg 8%
Vitamin B3 0.037mg 1mg 6%
Saturated fat 1.415g 0.023g 6%
Vitamin E 1.65mg 0.7mg 6%
Vitamin B1 0.003mg 0.08mg 6%
Polyunsaturated fat 0.911g 0.228g 5%
Vitamin B5 0.015mg 0.242mg 5%
Protein 0.84g 2.6g 4%
Calories 115kcal 32kcal 4%
Choline 10.3mg 19.5mg 2%
Calcium 88mg 81mg 1%
Carbs 6.26g 5.5g 0%
Net carbs 3.06g 4.4g N/A
Sugar 0g 4.4g N/A
Zinc 0.22mg 0.23mg 0%
Selenium 0.9µg 0.9µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +1425.7%
Contains more CarbsCarbs +13.8%
Contains more OtherOther +23.9%
Contains more ProteinProtein +209.5%
Contains more WaterWater +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 more Mono. FatMonounsaturated fat +3200.4%
Contains more Poly. FatPolyunsaturated fat +299.6%
Contains less Sat. FatSaturated fat -98.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.