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  6. Red cabbage vs. Garden cress

Red cabbage vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between red cabbage and garden cress

  • Red cabbage has less vitamin K, vitamin A, copper, folate, vitamin B2, manganese, vitamin C, potassium, phosphorus, and iron.
  • Garden cress covers your daily vitamin K needs 420% more than red cabbage.

Food varieties used in this article are Cabbage, red, raw and Cress, garden, raw.

Infographic

Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
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 +137.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +149.4%
Contains more IronIron +62.5%
Contains more CopperCopper +900%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +127.6%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.23mg

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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 CVitamin C +21.1%
Contains more Vitamin AVitamin A +517.9%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +1318.6%
Contains more FolateFolate +344.4%
Contains more CholineCholine +14%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 CarbsCarbs +34%
Contains more ProteinProtein +81.8%
Contains more FatsFats +337.5%
Contains more OtherOther +176.9%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 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 +1891.7%
Contains more Poly. FatPolyunsaturated fat +185%
~equal in Saturated fat ~0.023g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Garden cress DV% diff.
Vitamin K 38.2µg 541.9µg 420%
Vitamin A 56µg 346µg 32%
Copper 0.017mg 0.17mg 17%
Folate 18µg 80µg 16%
Vitamin B2 0.069mg 0.26mg 15%
Vitamin C 57mg 69mg 13%
Manganese 0.243mg 0.553mg 13%
Potassium 243mg 606mg 11%
Phosphorus 30mg 76mg 7%
Iron 0.8mg 1.3mg 6%
Magnesium 16mg 38mg 5%
Vitamin B3 0.418mg 1mg 4%
Calcium 45mg 81mg 4%
Fiber 2.1g 1.1g 4%
Vitamin E 0.11mg 0.7mg 4%
Vitamin B6 0.209mg 0.247mg 3%
Fructose 1.48g 2%
Vitamin B5 0.147mg 0.242mg 2%
Protein 1.43g 2.6g 2%
Monounsaturated fat 0.012g 0.239g 1%
Polyunsaturated fat 0.08g 0.228g 1%
Vitamin B1 0.064mg 0.08mg 1%
Selenium 0.6µg 0.9µg 1%
Carbs 7.37g 5.5g 1%
Sodium 27mg 14mg 1%
Fats 0.16g 0.7g 1%
Calories 31kcal 32kcal 0%
Net carbs 5.27g 4.4g N/A
Sugar 3.83g 4.4g N/A
Zinc 0.22mg 0.23mg 0%
Choline 17.1mg 19.5mg 0%
Saturated fat 0.021g 0.023g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
33%
Red cabbage
150%
Garden cress
Minerals Daily Need Coverage Score
14%
Red cabbage
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 0.002g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
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)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.