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 folate, iron, manganese, vitamin A, 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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
150%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress is cheaper (difference - $0.2)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)