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Quinoa vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Garden cress

  • Quinoa has more Phosphorus, Zinc, and Fiber, however, Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Vitamin B2, Vitamin B6, and Folate.
  • Garden cress covers your daily Vitamin K needs 452% more than Quinoa.
  • Garden cress has 5 times less Zinc than Quinoa. Quinoa has 1.09mg of Zinc, while Garden cress has 0.23mg.

Specific food types used in this comparison are Quinoa, cooked and Cress, garden, raw.

Infographic

Quinoa 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.
Contains more Iron +14.6%
Contains more Magnesium +68.4%
Contains more Phosphorus +100%
Contains less Sodium -50%
Contains more Zinc +373.9%
Contains more Copper +12.9%
Contains more Manganese +14.1%
Contains more Selenium +211.1%
Contains more Calcium +376.5%
Contains more Potassium +252.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +14.6%
Contains more Magnesium +68.4%
Contains more Phosphorus +100%
Contains less Sodium -50%
Contains more Zinc +373.9%
Contains more Copper +12.9%
Contains more Manganese +14.1%
Contains more Selenium +211.1%
Contains more Calcium +376.5%
Contains more Potassium +252.3%

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.
Quinoa
2
:
Contains more Vitamin B1 +33.8%
Contains more Choline +17.9%
Contains more Vitamin A +138240%
Contains more Vitamin E +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +100.8%
Contains more Folate +90.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin B1 +33.8%
Contains more Choline +17.9%
Contains more Vitamin A +138240%
Contains more Vitamin E +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +142.7%
Contains more Vitamin B6 +100.8%
Contains more Folate +90.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.2%
Contains more Fats +174.3%
Contains more Carbs +287.3%
Contains more Water +24.8%
Contains more Other +133.8%
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 Protein +69.2%
Contains more Fats +174.3%
Contains more Carbs +287.3%
Contains more Water +24.8%
Contains more Other +133.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +120.9%
Contains more Polyunsaturated fat +372.8%
Contains less Saturated Fat -90%
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +120.9%
Contains more Polyunsaturated fat +372.8%
Contains less Saturated Fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Garden cress Opinion
Net carbs 18.5g 4.4g Quinoa
Protein 4.4g 2.6g Quinoa
Fats 1.92g 0.7g Quinoa
Carbs 21.3g 5.5g Quinoa
Calories 120kcal 32kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 4.4g Quinoa
Fiber 2.8g 1.1g Quinoa
Calcium 17mg 81mg Garden cress
Iron 1.49mg 1.3mg Quinoa
Magnesium 64mg 38mg Quinoa
Phosphorus 152mg 76mg Quinoa
Potassium 172mg 606mg Garden cress
Sodium 7mg 14mg Quinoa
Zinc 1.09mg 0.23mg Quinoa
Copper 0.192mg 0.17mg Quinoa
Manganese 0.631mg 0.553mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin A 5IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.63mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.107mg 0.08mg Quinoa
Vitamin B2 0.11mg 0.26mg Garden cress
Vitamin B3 0.412mg 1mg Garden cress
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.123mg 0.247mg Garden cress
Folate 42µg 80µg Garden cress
Choline 23mg 19.5mg Quinoa
Vitamin K 0µg 541.9µg Garden cress
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g 0.023g Garden cress
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.239g Quinoa
Polyunsaturated fat 1.078g 0.228g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
173%
Garden cress
Minerals Daily Need Coverage Score
38%
Quinoa
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.208g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.