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  6. Pea raw vs. Garden cress

Pea raw vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between pea raw and garden cress?

  • Pea raw is higher in fiber, vitamin B1, zinc, and vitamin B3, yet garden cress is higher in vitamin K, vitamin A, vitamin C, potassium, vitamin B2, and manganese.
  • Garden cress's daily need coverage for vitamin K is 431% more.
  • Pea raw has 5 times more zinc than garden cress. While pea raw has 1.24mg of zinc, garden cress has only 0.23mg.

We used Peas, green, raw and Cress, garden, raw types in this article.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +13.1%
Contains more ZincZinc +439.1%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +224%
Contains more PotassiumPotassium +148.4%
Contains more ManganeseManganese +34.9%
~equal in Copper ~0.17mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 B1Vitamin B1 +232.5%
Contains more Vitamin B3Vitamin B3 +109%
Contains more CholineCholine +45.6%
Contains more Vitamin CVitamin C +72.5%
Contains more Vitamin AVitamin A +810.5%
Contains more Vitamin EVitamin E +438.5%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin KVitamin K +2085.1%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Garden cress DV% diff.
Vitamin K 24.8µg 541.9µg 431%
Vitamin A 38µg 346µg 34%
Vitamin C 40mg 69mg 32%
Fiber 5.7g 1.1g 18%
Vitamin B1 0.266mg 0.08mg 16%
Potassium 244mg 606mg 11%
Vitamin B2 0.132mg 0.26mg 10%
Zinc 1.24mg 0.23mg 9%
Vitamin B3 2.09mg 1mg 7%
Vitamin B6 0.169mg 0.247mg 6%
Protein 5.42g 2.6g 6%
Calcium 25mg 81mg 6%
Manganese 0.41mg 0.553mg 6%
Phosphorus 108mg 76mg 5%
Folate 65µg 80µg 4%
Vitamin E 0.13mg 0.7mg 4%
Vitamin B5 0.104mg 0.242mg 3%
Carbs 14.45g 5.5g 3%
Choline 28.4mg 19.5mg 2%
Calories 81kcal 32kcal 2%
Selenium 1.8µg 0.9µg 2%
Iron 1.47mg 1.3mg 2%
Copper 0.176mg 0.17mg 1%
Magnesium 33mg 38mg 1%
Monounsaturated fat 0.035g 0.239g 1%
Fats 0.4g 0.7g 0%
Net carbs 8.75g 4.4g N/A
Sugar 5.67g 4.4g N/A
Sodium 5mg 14mg 0%
Saturated fat 0.071g 0.023g 0%
Polyunsaturated fat 0.187g 0.228g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 ProteinProtein +108.5%
Contains more CarbsCarbs +162.7%
Contains more FatsFats +75%
Contains more WaterWater +13.4%
Contains more OtherOther +106.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -67.6%
Contains more Mono. FatMonounsaturated fat +582.9%
Contains more Poly. FatPolyunsaturated fat +21.9%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.