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

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

Compare

Significant differences between Spinach raw and Garden cress

  • Spinach raw has more Folate, Iron, Manganese, Vitamin A RAE, Magnesium, and Vitamin E , however, Garden cress is richer in Vitamin K, Vitamin C, and Vitamin B2.
  • Garden cress covers your daily Vitamin K needs 49% more than Spinach raw.
  • 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

Spinach 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.
Spinach raw
Spinach raw
6
:
4
Garden cress
Garden cress
Contains more Calcium +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Manganese +62.2%
Contains more Selenium +11.1%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Equal in Potassium - 606
Equal in Selenium - 0.9
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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 +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Manganese +62.2%
Contains more Selenium +11.1%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Equal in Potassium - 606
Equal in Selenium - 0.9

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.
Spinach raw
Spinach raw
3
:
7
Garden cress
Garden cress
Contains more Vitamin A +35.6%
Contains more Vitamin E +190%
Contains more Folate +142.5%
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Equal in Vitamin B1 - 0.08
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +35.6%
Contains more Vitamin E +190%
Contains more Folate +142.5%
Contains more Vitamin C +145.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +12.2%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Garden cress
Garden cress
Contains more Fats +79.5%
Contains more Carbs +51.5%
Equal in Protein - 2.6
Equal in Water - 89.4
Equal in Other - 1.8
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Fats +79.5%
Contains more Carbs +51.5%
Equal in Protein - 2.6
Equal in Water - 89.4
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +38.2%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +2290%
Contains more Polyunsaturated fat +38.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Garden cress Opinion
Net carbs 1.43g 4.4g Garden cress
Protein 2.86g 2.6g Spinach raw
Fats 0.39g 0.7g Garden cress
Carbs 3.63g 5.5g Garden cress
Calories 23kcal 32kcal Garden cress
Fructose 0.15g Spinach raw
Sugar 0.42g 4.4g Spinach raw
Fiber 2.2g 1.1g Spinach raw
Calcium 99mg 81mg Spinach raw
Iron 2.71mg 1.3mg Spinach raw
Magnesium 79mg 38mg Spinach raw
Phosphorus 49mg 76mg Garden cress
Potassium 558mg 606mg Garden cress
Sodium 79mg 14mg Garden cress
Zinc 0.53mg 0.23mg Spinach raw
Copper 0.13mg 0.17mg Garden cress
Manganese 0.897mg 0.553mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 6917IU Spinach raw
Vitamin A RAE 469µg 346µg Spinach raw
Vitamin E 2.03mg 0.7mg Spinach raw
Vitamin C 28.1mg 69mg Garden cress
Vitamin B1 0.078mg 0.08mg Garden cress
Vitamin B2 0.189mg 0.26mg Garden cress
Vitamin B3 0.724mg 1mg Garden cress
Vitamin B5 0.065mg 0.242mg Garden cress
Vitamin B6 0.195mg 0.247mg Garden cress
Folate 194µg 80µg Spinach raw
Vitamin K 482.9µg 541.9µg Garden cress
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g 0.023g Garden cress
Monounsaturated Fat 0.01g 0.239g Garden cress
Polyunsaturated fat 0.165g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
181%
Spinach raw
187%
Garden cress
Minerals Daily Need Coverage Score
45%
Spinach raw
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.04g)
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 - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.