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

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What are the differences between savoy cabbage and garden cress?

  • Savoy cabbage is higher in fiber, yet garden cress is higher in vitamin K, vitamin A, vitamin C, vitamin B2, manganese, copper, iron, and potassium.
  • Garden cress's daily need coverage for vitamin K is 394% more.
  • Savoy cabbage has 3 times more fiber than garden cress. While savoy cabbage has 3.1g of fiber, garden cress has only 1.1g.

We used Cabbage, savoy, raw and Cress, garden, raw types in this article.

Infographic

Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 ZincZinc +17.4%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +131.4%
Contains more PotassiumPotassium +163.5%
Contains more IronIron +225%
Contains more CopperCopper +174.2%
Contains more PhosphorusPhosphorus +81%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +207.2%
~equal in Selenium ~0.9µg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 CVitamin C +122.6%
Contains more Vitamin AVitamin A +592%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +29.4%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +687.6%
Contains more CholineCholine +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +30%
Contains more FatsFats +600%
Contains more OtherOther +125%
~equal in Carbs ~5.5g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -43.5%
Contains more Mono. FatMonounsaturated fat +3314.3%
Contains more Poly. FatPolyunsaturated fat +365.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Savoy 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 Savoy cabbage Garden cress DV% diff.
Vitamin K 68.8µg 541.9µg 394%
Vitamin C 31mg 69mg 42%
Vitamin A 50µg 346µg 33%
Vitamin B2 0.03mg 0.26mg 18%
Manganese 0.18mg 0.553mg 16%
Copper 0.062mg 0.17mg 12%
Potassium 230mg 606mg 11%
Iron 0.4mg 1.3mg 11%
Fiber 3.1g 1.1g 8%
Calcium 35mg 81mg 5%
Phosphorus 42mg 76mg 5%
Vitamin B6 0.19mg 0.247mg 4%
Vitamin E 0.17mg 0.7mg 4%
Vitamin B3 0.3mg 1mg 4%
Magnesium 28mg 38mg 2%
Vitamin B5 0.187mg 0.242mg 1%
Sodium 28mg 14mg 1%
Choline 12.3mg 19.5mg 1%
Monounsaturated fat 0.007g 0.239g 1%
Polyunsaturated fat 0.049g 0.228g 1%
Protein 2g 2.6g 1%
Fats 0.1g 0.7g 1%
Vitamin B1 0.07mg 0.08mg 1%
Calories 27kcal 32kcal 0%
Net carbs 3g 4.4g N/A
Carbs 6.1g 5.5g 0%
Sugar 2.27g 4.4g N/A
Zinc 0.27mg 0.23mg 0%
Selenium 0.9µg 0.9µg 0%
Folate 80µg 80µg 0%
Saturated fat 0.013g 0.023g 0%
Tryptophan 0.02mg 0%
Threonine 0.069mg 0%
Isoleucine 0.101mg 0%
Leucine 0.103mg 0%
Lysine 0.094mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.064mg 0%
Valine 0.085mg 0%
Histidine 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
34%
Savoy cabbage
150%
Garden cress
Minerals Daily Need Coverage Score
14%
Savoy cabbage
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Savoy cabbage
Savoy cabbage is lower in Sugar (difference - 2.13g)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 0.01g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 14mg)
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 - $0.4)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.