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  6. Sweet potato vs. Garden cress

Sweet potato vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between sweet potato and garden cress

  • Sweet potato has more vitamin A, vitamin B5, and fiber; however, garden cress is richer in vitamin K, vitamin C, folate, vitamin B2, manganese, iron, and potassium.
  • Garden cress covers your daily vitamin K needs 450% more than sweet potato.
  • Garden cress has 3 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while garden cress has 0.242mg.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Cress, garden, raw.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +30.4%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +79.8%
Contains more IronIron +113.1%
Contains more CopperCopper +12.6%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin AVitamin A +104.9%
Contains more Vitamin B5Vitamin B5 +230.6%
Contains more Vitamin CVitamin C +2775%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +30005.6%
Contains more FolateFolate +627.3%
Contains more CholineCholine +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Garden cress DV% diff.
Vitamin K 1.8µg 541.9µg 450%
Vitamin C 2.4mg 69mg 74%
Vitamin A 709µg 346µg 40%
Folate 11µg 80µg 17%
Vitamin B2 0.061mg 0.26mg 15%
Manganese 0.258mg 0.553mg 13%
Vitamin B5 0.8mg 0.242mg 11%
Iron 0.61mg 1.3mg 9%
Potassium 337mg 606mg 8%
Fiber 3g 1.1g 8%
Carbs 20.12g 5.5g 5%
Calcium 30mg 81mg 5%
Starch 12.65g 5%
Phosphorus 47mg 76mg 4%
Vitamin B3 0.557mg 1mg 3%
Vitamin E 0.26mg 0.7mg 3%
Calories 86kcal 32kcal 3%
Vitamin B6 0.209mg 0.247mg 3%
Magnesium 25mg 38mg 3%
Sodium 55mg 14mg 2%
Protein 1.57g 2.6g 2%
Copper 0.151mg 0.17mg 2%
Choline 12.3mg 19.5mg 1%
Monounsaturated fat 0.001g 0.239g 1%
Polyunsaturated fat 0.014g 0.228g 1%
Fructose 0.7g 1%
Selenium 0.6µg 0.9µg 1%
Zinc 0.3mg 0.23mg 1%
Fats 0.05g 0.7g 1%
Net carbs 17.12g 4.4g N/A
Sugar 4.18g 4.4g N/A
Vitamin B1 0.078mg 0.08mg 0%
Saturated fat 0.018g 0.023g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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 CarbsCarbs +265.8%
Contains more ProteinProtein +65.6%
Contains more FatsFats +1300%
Contains more WaterWater +15.7%
Contains more OtherOther +83.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
5% 49% 47%
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 -21.7%
Contains more Mono. FatMonounsaturated fat +23800%
Contains more Poly. FatPolyunsaturated fat +1528.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.