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Watercress vs Garden cress - In-Depth Nutrition Comparison

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The main differences between Watercress and Garden cress

  • Watercress contains less Vitamin K, Vitamin C, Vitamin A, Folate, Iron, Manganese, Vitamin B2, Copper, Vitamin B6, and Potassium than Garden cress.
  • Daily need coverage for Vitamin K from Garden cress is 243% higher.

Food types used in this article are Watercress, raw and Cress, garden, raw.

Infographic

Watercress 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 +48.1%
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Calcium +48.1%
Contains more Iron +550%
Contains more Potassium +83.6%
Contains more Magnesium +81%
Contains more Copper +120.8%
Contains more Zinc +109.1%
Contains more Phosphorus +26.7%
Contains less Sodium -65.9%

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 E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%
Contains more Folate +788.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +28.1%
Contains more Vitamin C +60.5%
Contains more Vitamin A +116.8%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +91.5%
Contains more Vitamin K +116.8%
Contains more Folate +788.9%

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
91
Watercress
187
Garden cress
Mineral Summary Score
18
Watercress
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
14%
Watercress
16%
Garden cress
Carbohydrates
1%
Watercress
6%
Garden cress
Fats
0%
Watercress
3%
Garden cress

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.
Watercress Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Watercress Garden cress Opinion
Calories 11 32 Garden cress
Protein 2.3 2.6 Garden cress
Fats 0.1 0.7 Garden cress
Vitamin C 43 69 Garden cress
Carbs 1.29 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.3 Garden cress
Calcium 120 81 Watercress
Potassium 330 606 Garden cress
Magnesium 21 38 Garden cress
Sugar 0.2 4.4 Watercress
Fiber 0.5 1.1 Garden cress
Copper 0.077 0.17 Garden cress
Zinc 0.11 0.23 Garden cress
Starch
Phosphorus 60 76 Garden cress
Sodium 41 14 Garden cress
Vitamin A 3191 6917 Garden cress
Vitamin E 1 0.7 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.08 Watercress
Vitamin B2 0.12 0.26 Garden cress
Vitamin B3 0.2 1 Garden cress
Vitamin B5 0.31 0.242 Watercress
Vitamin B6 0.129 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 250 541.9 Garden cress
Folate 9 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.027 0.023 Garden cress
Monounsaturated Fat 0.008 0.239 Garden cress
Polyunsaturated fat 0.035 0.228 Garden cress
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
Fructose

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.