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Spinach vs Garden cress - In-Depth Nutrition Comparison

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Significant differences between Spinach and Garden cress

  • Spinach 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.
  • Garden cress has 3 times less Vitamin E than Spinach. Spinach 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Equal in Potassium - 606
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Calcium +22.2%
Contains more Iron +108.5%
Contains more Magnesium +107.9%
Contains more Zinc +130.4%
Contains more Phosphorus +55.1%
Contains less Sodium -82.3%
Contains more Copper +30.8%
Equal in Potassium - 606

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Garden cress
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach Garden cress Opinion
Net carbs 1.43g 4.4g Garden cress
Protein 2.86g 2.6g Spinach
Fats 0.39g 0.7g Garden cress
Carbs 3.63g 5.5g Garden cress
Calories 23kcal 32kcal Garden cress
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 4.4g Spinach
Fiber 2.2g 1.1g Spinach
Calcium 99mg 81mg Spinach
Iron 2.71mg 1.3mg Spinach
Magnesium 79mg 38mg Spinach
Phosphorus 49mg 76mg Garden cress
Potassium 558mg 606mg Garden cress
Sodium 79mg 14mg Garden cress
Zinc 0.53mg 0.23mg Spinach
Copper 0.13mg 0.17mg Garden cress
Vitamin A 9377IU 6917IU Spinach
Vitamin E 2.03mg 0.7mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 541.9µg Garden cress
Tryptophan 0.039mg mg Spinach
Threonine 0.122mg mg Spinach
Isoleucine 0.147mg mg Spinach
Leucine 0.223mg mg Spinach
Lysine 0.174mg mg Spinach
Methionine 0.053mg mg Spinach
Phenylalanine 0.129mg mg Spinach
Valine 0.161mg mg Spinach
Histidine 0.064mg mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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 Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
187
Garden cress
Mineral Summary Score
41
Spinach
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
16%
Garden cress
Carbohydrates
4%
Spinach
6%
Garden cress
Fats
2%
Spinach
3%
Garden cress

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.