Spinach raw vs. Garden cress — In-Depth Nutrition Comparison
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Significant differences between spinach raw and garden cress
- Spinach raw has more vitamin A, folate, iron, manganese, magnesium, and vitamin E; however, garden cress is richer in vitamin K, vitamin C, and vitamin B2.
- Spinach raw covers your daily vitamin A needs 49% more than garden cress.
- Garden cress has 3 times less vitamin E than spinach raw. Spinach raw has 2.03mg of vitamin E, while garden cress has 0.7mg.
Specific food types used in this comparison are Spinach, raw and Cress, garden, raw.
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.
| Contains more MagnesiumMagnesium | +107.9% |
| Contains more CalciumCalcium | +22.2% |
| Contains more IronIron | +108.5% |
| Contains more ZincZinc | +130.4% |
| Contains more ManganeseManganese | +62.2% |
| Contains more CopperCopper | +30.8% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains less SodiumSodium | -82.3% |
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.
| Contains more Vitamin AVitamin A | +35.5% |
| Contains more Vitamin EVitamin E | +190% |
| Contains more FolateFolate | +142.5% |
| Contains more Vitamin CVitamin C | +145.6% |
| Contains more Vitamin B2Vitamin B2 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +272.3% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +12.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 541.9µg | 49% |
| Vitamin C | 28.1mg | 69mg | 45% |
| Folate | 194µg | 80µg | 29% |
| Iron | 2.71mg | 1.3mg | 18% |
| Manganese | 0.897mg | 0.553mg | 15% |
| Vitamin A | 469µg | 346µg | 14% |
| Magnesium | 79mg | 38mg | 10% |
| Vitamin E | 2.03mg | 0.7mg | 9% |
| Vitamin B2 | 0.189mg | 0.26mg | 5% |
| Phosphorus | 49mg | 76mg | 4% |
| Vitamin B6 | 0.195mg | 0.247mg | 4% |
| Vitamin B5 | 0.065mg | 0.242mg | 4% |
| Fiber | 2.2g | 1.1g | 4% |
| Copper | 0.13mg | 0.17mg | 4% |
| Zinc | 0.53mg | 0.23mg | 3% |
| Sodium | 79mg | 14mg | 3% |
| Calcium | 99mg | 81mg | 2% |
| Vitamin B3 | 0.724mg | 1mg | 2% |
| Monounsaturated fat | 0.01g | 0.239g | 1% |
| Potassium | 558mg | 606mg | 1% |
| Protein | 2.86g | 2.6g | 1% |
| Carbs | 3.63g | 5.5g | 1% |
| Calories | 23kcal | 32kcal | 0% |
| Fats | 0.39g | 0.7g | 0% |
| Net carbs | 1.43g | 4.4g | N/A |
| Sugar | 0.42g | 4.4g | N/A |
| Selenium | 1µg | 0.9µg | 0% |
| Vitamin B1 | 0.078mg | 0.08mg | 0% |
| Saturated fat | 0.063g | 0.023g | 0% |
| Choline | 19.3mg | 19.5mg | 0% |
| Polyunsaturated fat | 0.165g | 0.228g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more FatsFats | +79.5% |
| Contains more CarbsCarbs | +51.5% |
~equal in
Protein
~2.6g
~equal in
Water
~89.4g
~equal in
Other
~1.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | -63.5% |
| Contains more Mono. FatMonounsaturated fat | +2290% |
| Contains more Poly. FatPolyunsaturated fat | +38.2% |