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  6. Orange juice vs. Garden cress

Orange juice vs. Garden cress — In-Depth Nutrition Comparison

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How are Orange juice and Garden cress different?

  • Garden cress has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Vitamin B2, Vitamin B6, Copper, Iron, Folate, and Potassium than Orange juice.
  • Daily need coverage for Vitamin K from Garden cress is 451% higher.

Orange juice, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Orange juice 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.
Orange juice
Orange juice
1
:
9
Garden cress
Garden cress
Contains less Sodium -92.9%
Contains more Calcium +636.4%
Contains more Iron +550%
Contains more Magnesium +245.5%
Contains more Phosphorus +347.1%
Contains more Potassium +203%
Contains more Zinc +360%
Contains more Copper +286.4%
Contains more Manganese +3850%
Contains more Selenium +800%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -92.9%
Contains more Calcium +636.4%
Contains more Iron +550%
Contains more Magnesium +245.5%
Contains more Phosphorus +347.1%
Contains more Potassium +203%
Contains more Zinc +360%
Contains more Copper +286.4%
Contains more Manganese +3850%
Contains more Selenium +800%

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.
Orange juice
Orange juice
1
:
9
Garden cress
Garden cress
Contains more Vitamin B1 +12.5%
Contains more Vitamin A +3358.5%
Contains more Vitamin E +1650%
Contains more Vitamin C +38%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +27.4%
Contains more Vitamin B6 +517.5%
Contains more Folate +166.7%
Contains more Vitamin K +541800%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Garden cress
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 B1 +12.5%
Contains more Vitamin A +3358.5%
Contains more Vitamin E +1650%
Contains more Vitamin C +38%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +27.4%
Contains more Vitamin B6 +517.5%
Contains more Folate +166.7%
Contains more Vitamin K +541800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
1
:
4
Garden cress
Garden cress
Contains more Carbs +89.1%
Contains more Protein +271.4%
Contains more Fats +250%
Contains more Other +350%
Equal in Water - 89.4
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Garden cress
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 Carbs +89.1%
Contains more Protein +271.4%
Contains more Fats +250%
Contains more Other +350%
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
0
:
3
Garden cress
Garden cress
Contains more Monounsaturated Fat +563.9%
Contains more Polyunsaturated fat +470%
Equal in Saturated Fat - 0.023
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +563.9%
Contains more Polyunsaturated fat +470%
Equal in Saturated Fat - 0.023

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Garden cress
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Garden cress Opinion
Net carbs 10.2g 4.4g Orange juice
Protein 0.7g 2.6g Garden cress
Fats 0.2g 0.7g Garden cress
Carbs 10.4g 5.5g Orange juice
Calories 45kcal 32kcal Orange juice
Sugar 8.4g 4.4g Garden cress
Fiber 0.2g 1.1g Garden cress
Calcium 11mg 81mg Garden cress
Iron 0.2mg 1.3mg Garden cress
Magnesium 11mg 38mg Garden cress
Phosphorus 17mg 76mg Garden cress
Potassium 200mg 606mg Garden cress
Sodium 1mg 14mg Orange juice
Zinc 0.05mg 0.23mg Garden cress
Copper 0.044mg 0.17mg Garden cress
Manganese 0.014mg 0.553mg Garden cress
Selenium 0.1µg 0.9µg Garden cress
Vitamin A 200IU 6917IU Garden cress
Vitamin A RAE 10µg 346µg Garden cress
Vitamin E 0.04mg 0.7mg Garden cress
Vitamin C 50mg 69mg Garden cress
Vitamin B1 0.09mg 0.08mg Orange juice
Vitamin B2 0.03mg 0.26mg Garden cress
Vitamin B3 0.4mg 1mg Garden cress
Vitamin B5 0.19mg 0.242mg Garden cress
Vitamin B6 0.04mg 0.247mg Garden cress
Folate 30µg 80µg Garden cress
Vitamin K 0.1µg 541.9µg Garden cress
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g 0.023g Garden cress
Monounsaturated Fat 0.036g 0.239g Garden cress
Polyunsaturated fat 0.04g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
22%
Orange juice
187%
Garden cress
Minerals Daily Need Coverage Score
6%
Orange juice
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.