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Peanut butter vs. Garden cress — In-Depth Nutrition Comparison

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Differences between peanut butter and garden cress

  • Peanut butter has more vitamin B3, vitamin E, manganese, phosphorus, magnesium, and copper, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 451% higher.
  • Garden cress contains 449 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while garden cress contains 0.023g.

The food types used in this comparison are Peanut butter, smooth style, without salt and Cress, garden, raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 MagnesiumMagnesium +342.1%
Contains more IronIron +33.8%
Contains more CopperCopper +148.2%
Contains more ZincZinc +991.3%
Contains more PhosphorusPhosphorus +340.8%
Contains more ManganeseManganese +201.1%
Contains more SeleniumSelenium +355.6%
Contains more CalciumCalcium +65.3%
Contains less SodiumSodium -17.6%
~equal in Potassium ~606mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +1200%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +1211.2%
Contains more Vitamin B5Vitamin B5 +369.8%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more CholineCholine +223.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin KVitamin K +180533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +754.2%
Contains more FatsFats +7237.1%
Contains more CarbsCarbs +305.6%
Contains more OtherOther +60.6%
Contains more WaterWater +7168.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +10754%
Contains more Poly. FatPolyunsaturated fat +5397.8%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Garden cress DV% diff.
Vitamin K 0.3µg 541.9µg 451%
Polyunsaturated fat 12.535g 0.228g 82%
Fats 51.36g 0.7g 78%
Vitamin C 0mg 69mg 77%
Vitamin B3 13.112mg 1mg 76%
Monounsaturated fat 25.941g 0.239g 64%
Vitamin E 9.1mg 0.7mg 56%
Manganese 1.665mg 0.553mg 48%
Saturated fat 10.325g 0.023g 47%
Protein 22.21g 2.6g 39%
Vitamin A 0µg 346µg 38%
Phosphorus 335mg 76mg 37%
Magnesium 168mg 38mg 31%
Calories 598kcal 32kcal 28%
Copper 0.422mg 0.17mg 28%
Zinc 2.51mg 0.23mg 21%
Vitamin B5 1.137mg 0.242mg 18%
Fiber 5g 1.1g 16%
Vitamin B6 0.441mg 0.247mg 15%
Choline 63mg 19.5mg 8%
Carbs 22.31g 5.5g 6%
Selenium 4.1µg 0.9µg 6%
Vitamin B1 0.15mg 0.08mg 6%
Iron 1.74mg 1.3mg 6%
Vitamin B2 0.192mg 0.26mg 5%
Calcium 49mg 81mg 3%
Folate 87µg 80µg 2%
Potassium 558mg 606mg 1%
Starch 3.56g 1%
Net carbs 17.31g 4.4g N/A
Sugar 10.49g 4.4g N/A
Sodium 17mg 14mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
150%
Garden cress
Minerals Daily Need Coverage Score
84%
Peanut butter
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 10.302g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 14)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.