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Welsh onion vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between Welsh onion and Garden cress?

  • Welsh onion is richer in Fiber, yet Garden cress is richer in Vitamin K, Vitamin C, Manganese, Folate, Vitamin B6, Vitamin B2, Potassium, Copper, and Calcium.
  • Garden cress's daily need coverage for Vitamin K is 290% higher.
  • Welsh onion has 2 times more Fiber than Garden cress. Welsh onion has 2.4g of Fiber, while Garden cress has 1.1g.

We used Onions, welsh, raw and Cress, garden, raw types in this comparison.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 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 +126.1%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +185.8%
Contains more CopperCopper +142.9%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -17.6%
Contains more ManganeseManganese +303.6%
Contains more SeleniumSelenium +50%
~equal in Iron ~1.3mg

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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +155.6%
Contains more Vitamin AVitamin A +496.3%
Contains more Vitamin E Vitamin E +37.3%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +243.1%
Contains more Vitamin KVitamin K +180.2%
Contains more FolateFolate +400%
Contains more CholineCholine +267.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +18.2%
Contains more ProteinProtein +36.8%
Contains more FatsFats +75%
Contains more OtherOther +157.1%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -65.7%
Contains more Mono. FatMonounsaturated Fat +326.8%
Contains more Poly. FatPolyunsaturated fat +46.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Garden cress Opinion
Calories 34kcal 32kcal Welsh onion
Protein 1.9g 2.6g Garden cress
Fats 0.4g 0.7g Garden cress
Vitamin C 27mg 69mg Garden cress
Net carbs 4.1g 4.4g Garden cress
Carbs 6.5g 5.5g Welsh onion
Magnesium 23mg 38mg Garden cress
Calcium 18mg 81mg Garden cress
Potassium 212mg 606mg Garden cress
Iron 1.22mg 1.3mg Garden cress
Sugar 2.18g 4.4g Welsh onion
Fiber 2.4g 1.1g Welsh onion
Copper 0.07mg 0.17mg Garden cress
Zinc 0.52mg 0.23mg Welsh onion
Phosphorus 49mg 76mg Garden cress
Sodium 17mg 14mg Garden cress
Vitamin A 1160IU 6917IU Garden cress
Vitamin A RAE 346µg Garden cress
Vitamin E 0.51mg 0.7mg Garden cress
Manganese 0.137mg 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin B1 0.05mg 0.08mg Garden cress
Vitamin B2 0.09mg 0.26mg Garden cress
Vitamin B3 0.4mg 1mg Garden cress
Vitamin B5 0.169mg 0.242mg Garden cress
Vitamin B6 0.072mg 0.247mg Garden cress
Vitamin K 193.4µg 541.9µg Garden cress
Folate 16µg 80µg Garden cress
Choline 5.3mg 19.5mg Garden cress
Saturated Fat 0.067g 0.023g Garden cress
Monounsaturated Fat 0.056g 0.239g Garden cress
Polyunsaturated fat 0.156g 0.228g Garden cress
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Welsh onion
173%
Garden cress
Minerals Daily Need Coverage Score
17%
Welsh onion
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 39)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.2)
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.