Spinach vs. Garden cress — In-Depth Nutrition Comparison
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Differences between spinach and garden cress
- Spinach has more vitamin A, iron, manganese, folate, magnesium, vitamin E, calcium, and fiber, while garden cress has more vitamin C and vitamin K.
- Spinach's daily need coverage for vitamin A is 71% higher.
- Garden cress contains 3 times less vitamin E than spinach. Spinach contains 2.08mg of vitamin E, while garden cress contains 0.7mg.
The food types used in this comparison are Spinach, cooked, boiled, drained, without salt 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 | +128.9% |
| Contains more CalciumCalcium | +67.9% |
| Contains more IronIron | +174.6% |
| Contains more ZincZinc | +230.4% |
| Contains more ManganeseManganese | +69.1% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PotassiumPotassium | +30% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -80% |
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 | +51.4% |
| Contains more Vitamin EVitamin E | +197.1% |
| Contains more Vitamin B1Vitamin B1 | +18.8% |
| Contains more FolateFolate | +82.5% |
| Contains more Vitamin CVitamin C | +604.1% |
| Contains more Vitamin B2Vitamin B2 | +10.2% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B5Vitamin B5 | +66.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 9.8mg | 69mg | 66% |
| Vitamin K | 493.6µg | 541.9µg | 40% |
| Iron | 3.57mg | 1.3mg | 28% |
| Vitamin A | 524µg | 346µg | 20% |
| Folate | 146µg | 80µg | 17% |
| Manganese | 0.935mg | 0.553mg | 17% |
| Magnesium | 87mg | 38mg | 12% |
| Vitamin E | 2.08mg | 0.7mg | 9% |
| Calcium | 136mg | 81mg | 6% |
| Fiber | 2.4g | 1.1g | 5% |
| Zinc | 0.76mg | 0.23mg | 5% |
| Potassium | 466mg | 606mg | 4% |
| Vitamin B3 | 0.49mg | 1mg | 3% |
| Phosphorus | 56mg | 76mg | 3% |
| Vitamin B2 | 0.236mg | 0.26mg | 2% |
| Vitamin B5 | 0.145mg | 0.242mg | 2% |
| Sodium | 70mg | 14mg | 2% |
| Monounsaturated fat | 0.006g | 0.239g | 1% |
| Carbs | 3.75g | 5.5g | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Protein | 2.97g | 2.6g | 1% |
| Polyunsaturated fat | 0.109g | 0.228g | 1% |
| Fats | 0.26g | 0.7g | 1% |
| Vitamin B1 | 0.095mg | 0.08mg | 1% |
| Calories | 23kcal | 32kcal | 0% |
| Net carbs | 1.35g | 4.4g | N/A |
| Sugar | 0.43g | 4.4g | N/A |
| Copper | 0.174mg | 0.17mg | 0% |
| Vitamin B6 | 0.242mg | 0.247mg | 0% |
| Choline | 19.7mg | 19.5mg | 0% |
| Saturated fat | 0.043g | 0.023g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +169.2% |
| Contains more CarbsCarbs | +46.7% |
~equal in
Water
~89.4g
~equal in
Other
~1.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 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 | -46.5% |
| Contains more Mono. FatMonounsaturated fat | +3883.3% |
| Contains more Poly. FatPolyunsaturated fat | +109.2% |
