Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Garden cress

Soybean raw vs. Garden cress — In-Depth Nutrition Comparison

Compare

Differences between Soybean raw and Garden cress

  • Soybean raw has more Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B1, Magnesium, and Vitamin B2, while Garden cress has more Vitamin K, and Vitamin C.
  • Garden cress's daily need coverage for Vitamin K is 412% higher.
  • Garden cress contains 12 times less Iron than Soybean raw. Soybean raw contains 15.7mg of Iron, while Garden cress contains 1.3mg.

The food types used in this comparison are Soybeans, mature seeds, raw and Cress, garden, raw.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Garden cress
Garden cress
Contains more Calcium +242%
Contains more Iron +1107.7%
Contains more Magnesium +636.8%
Contains more Phosphorus +826.3%
Contains more Potassium +196.5%
Contains less Sodium -85.7%
Contains more Zinc +2026.1%
Contains more Copper +875.3%
Contains more Manganese +355.2%
Contains more Selenium +1877.8%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +242%
Contains more Iron +1107.7%
Contains more Magnesium +636.8%
Contains more Phosphorus +826.3%
Contains more Potassium +196.5%
Contains less Sodium -85.7%
Contains more Zinc +2026.1%
Contains more Copper +875.3%
Contains more Manganese +355.2%
Contains more Selenium +1877.8%

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.
Soybean raw
Soybean raw
7
:
3
Garden cress
Garden cress
Contains more Vitamin E +21.4%
Contains more Vitamin B1 +992.5%
Contains more Vitamin B2 +234.6%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +368.8%
Contains more Vitamin A +31340.9%
Contains more Vitamin C +1050%
Contains more Vitamin K +1053%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +21.4%
Contains more Vitamin B1 +992.5%
Contains more Vitamin B2 +234.6%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B5 +227.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +368.8%
Contains more Vitamin A +31340.9%
Contains more Vitamin C +1050%
Contains more Vitamin K +1053%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Garden cress
Garden cress
Contains more Protein +1303.5%
Contains more Fats +2748.6%
Contains more Carbs +448.4%
Contains more Other +170.6%
Contains more Water +946.8%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Garden cress
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 +1303.5%
Contains more Fats +2748.6%
Contains more Carbs +448.4%
Contains more Other +170.6%
Contains more Water +946.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +1742.7%
Contains more Polyunsaturated fat +4836.4%
Contains less Saturated Fat -99.2%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +1742.7%
Contains more Polyunsaturated fat +4836.4%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Garden cress Opinion
Net carbs 20.86g 4.4g Soybean raw
Protein 36.49g 2.6g Soybean raw
Fats 19.94g 0.7g Soybean raw
Carbs 30.16g 5.5g Soybean raw
Calories 446kcal 32kcal Soybean raw
Sugar 7.33g 4.4g Garden cress
Fiber 9.3g 1.1g Soybean raw
Calcium 277mg 81mg Soybean raw
Iron 15.7mg 1.3mg Soybean raw
Magnesium 280mg 38mg Soybean raw
Phosphorus 704mg 76mg Soybean raw
Potassium 1797mg 606mg Soybean raw
Sodium 2mg 14mg Soybean raw
Zinc 4.89mg 0.23mg Soybean raw
Copper 1.658mg 0.17mg Soybean raw
Manganese 2.517mg 0.553mg Soybean raw
Selenium 17.8µg 0.9µg Soybean raw
Vitamin A 22IU 6917IU Garden cress
Vitamin A RAE 1µg 346µg Garden cress
Vitamin E 0.85mg 0.7mg Soybean raw
Vitamin C 6mg 69mg Garden cress
Vitamin B1 0.874mg 0.08mg Soybean raw
Vitamin B2 0.87mg 0.26mg Soybean raw
Vitamin B3 1.623mg 1mg Soybean raw
Vitamin B5 0.793mg 0.242mg Soybean raw
Vitamin B6 0.377mg 0.247mg Soybean raw
Folate 375µg 80µg Soybean raw
Vitamin K 47µg 541.9µg Garden cress
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 2.884g 0.023g Garden cress
Monounsaturated Fat 4.404g 0.239g Soybean raw
Polyunsaturated fat 11.255g 0.228g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
187%
Garden cress
Minerals Daily Need Coverage Score
244%
Soybean raw
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 2.93g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 2.861g)
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 - $3.4)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.