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

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

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

All nutrients comparison - raw data values

Nutrient Watercress Garden cress Opinion
Net carbs 0.79g 4.4g Garden cress
Protein 2.3g 2.6g Garden cress
Fats 0.1g 0.7g Garden cress
Carbs 1.29g 5.5g Garden cress
Calories 11kcal 32kcal Garden cress
Starch g g
Fructose g g
Sugar 0.2g 4.4g Watercress
Fiber 0.5g 1.1g Garden cress
Calcium 120mg 81mg Watercress
Iron 0.2mg 1.3mg Garden cress
Magnesium 21mg 38mg Garden cress
Phosphorus 60mg 76mg Garden cress
Potassium 330mg 606mg Garden cress
Sodium 41mg 14mg Garden cress
Zinc 0.11mg 0.23mg Garden cress
Copper 0.077mg 0.17mg Garden cress
Vitamin A 3191IU 6917IU Garden cress
Vitamin E 1mg 0.7mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 69mg Garden cress
Vitamin B1 0.09mg 0.08mg Watercress
Vitamin B2 0.12mg 0.26mg Garden cress
Vitamin B3 0.2mg 1mg Garden cress
Vitamin B5 0.31mg 0.242mg Watercress
Vitamin B6 0.129mg 0.247mg Garden cress
Folate 9µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 250µg 541.9µg Garden cress
Tryptophan 0.03mg mg Watercress
Threonine 0.133mg mg Watercress
Isoleucine 0.093mg mg Watercress
Leucine 0.166mg mg Watercress
Lysine 0.134mg mg Watercress
Methionine 0.02mg mg Watercress
Phenylalanine 0.114mg mg Watercress
Valine 0.137mg mg Watercress
Histidine 0.04mg mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.023g Garden cress
Monounsaturated Fat 0.008g 0.239g Garden cress
Polyunsaturated fat 0.035g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
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

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 ($)

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.