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Whey vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between whey and garden cress?

  • Whey is higher in vitamin B12, yet garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, copper, vitamin B6, iron, and potassium.
  • Garden cress's daily need coverage for vitamin K is 452% more.

We used Whey, sweet, fluid and Cress, garden, raw types in this article.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +276.4%
Contains more IronIron +2066.7%
Contains more CopperCopper +4150%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +55200%

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.
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B5Vitamin B5 +58.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +68900%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +1251.4%
Contains more Vitamin B6Vitamin B6 +696.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7900%
Contains more CholineCholine +21.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 ProteinProtein +205.9%
Contains more FatsFats +94.4%
Contains more OtherOther +239.6%
~equal in Carbs ~5.5g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
0
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -90%
Contains more Mono. FatMonounsaturated fat +139%
Contains more Poly. FatPolyunsaturated fat +1972.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Garden cress
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Whey Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 0.1mg 69mg 77%
Vitamin A 3µg 346µg 38%
Manganese 0.001mg 0.553mg 24%
Folate 1µg 80µg 20%
Copper 0.004mg 0.17mg 18%
Vitamin B6 0.031mg 0.247mg 17%
Iron 0.06mg 1.3mg 16%
Potassium 161mg 606mg 13%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.26mg 8%
Magnesium 8mg 38mg 7%
Vitamin B3 0.074mg 1mg 6%
Vitamin E 0mg 0.7mg 5%
Protein 0.85g 2.6g 4%
Vitamin B1 0.036mg 0.08mg 4%
Phosphorus 46mg 76mg 4%
Fiber 0g 1.1g 4%
Calcium 47mg 81mg 3%
Vitamin B5 0.383mg 0.242mg 3%
Sodium 54mg 14mg 2%
Selenium 1.9µg 0.9µg 2%
Choline 16mg 19.5mg 1%
Cholesterol 2mg 0mg 1%
Saturated fat 0.23g 0.023g 1%
Polyunsaturated fat 0.011g 0.228g 1%
Fats 0.36g 0.7g 1%
Zinc 0.13mg 0.23mg 1%
Calories 27kcal 32kcal 0%
Carbs 5.14g 5.5g 0%
Net carbs 5.14g 4.4g N/A
Sugar 5.14g 4.4g N/A
Monounsaturated fat 0.1g 0.239g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
150%
Garden cress
Minerals Daily Need Coverage Score
8%
Whey
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.207g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 43)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3.6)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.