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Rutabagas vs. Garden cress — In-Depth Nutrition Comparison

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How are rutabagas and garden cress different?

  • Garden cress is higher than rutabagas in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, copper, folate, vitamin B6, iron, and potassium.
  • Garden cress covers your daily need for vitamin K, 451% more than rutabagas.

Rutabagas, raw and Cress, garden, raw types were used in this article.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +88.4%
Contains more PotassiumPotassium +98.7%
Contains more IronIron +195.5%
Contains more CopperCopper +431.3%
Contains more PhosphorusPhosphorus +43.4%
Contains more ManganeseManganese +322.1%
Contains more SeleniumSelenium +28.6%
~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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 +12.5%
Contains more Vitamin CVitamin C +176%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +51.3%
Contains more Vitamin B6Vitamin B6 +147%
Contains more Vitamin KVitamin K +180533.3%
Contains more FolateFolate +281%
Contains more CholineCholine +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +56.7%
Contains more ProteinProtein +140.7%
Contains more FatsFats +337.5%
Contains more OtherOther +153.5%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -14.8%
Contains more Mono. FatMonounsaturated fat +856%
Contains more Poly. FatPolyunsaturated fat +159.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Garden cress
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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 Rutabagas Garden cress DV% diff.
Vitamin K 0.3µg 541.9µg 451%
Vitamin C 25mg 69mg 49%
Vitamin A 0µg 346µg 38%
Manganese 0.131mg 0.553mg 18%
Vitamin B2 0.04mg 0.26mg 17%
Copper 0.032mg 0.17mg 15%
Folate 21µg 80µg 15%
Iron 0.44mg 1.3mg 11%
Vitamin B6 0.1mg 0.247mg 11%
Potassium 305mg 606mg 9%
Fiber 2.3g 1.1g 5%
Calcium 43mg 81mg 4%
Magnesium 20mg 38mg 4%
Vitamin E 0.3mg 0.7mg 3%
Phosphorus 53mg 76mg 3%
Protein 1.08g 2.6g 3%
Vitamin B3 0.7mg 1mg 2%
Fructose 1.61g 2%
Vitamin B5 0.16mg 0.242mg 2%
Choline 14.1mg 19.5mg 1%
Monounsaturated fat 0.025g 0.239g 1%
Carbs 8.62g 5.5g 1%
Vitamin B1 0.09mg 0.08mg 1%
Polyunsaturated fat 0.088g 0.228g 1%
Fats 0.16g 0.7g 1%
Calories 37kcal 32kcal 0%
Net carbs 6.32g 4.4g N/A
Sugar 4.46g 4.4g N/A
Zinc 0.24mg 0.23mg 0%
Starch 0.4g 0%
Sodium 12mg 14mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.027g 0.023g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
150%
Garden cress
Minerals Daily Need Coverage Score
13%
Rutabagas
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 72)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.