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Garden cress nutrition, glycemic index, calories, net carbs & more

Cress, garden, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Garden cress

Garden cress
Insulin index ⓘ
N/A
Calories
32
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 sprig (1 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-10.7 (alkaline)
90% Potassium
90% Vitamin A
89% Vitamin C
77% Vitamin A RAE
75% Folate, food
Explanation: The given food contains more Potassium than 90% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin C, Vitamin A RAE, and Folate, food.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 25% 49% 28% 33% 54% 2% 7% 57% 73% 5% 11%
Calcium: 81 mg of 1,000 mg 8%
Iron: 1.3 mg of 8 mg 16%
Magnesium: 38 mg of 420 mg 9%
Phosphorus: 76 mg of 700 mg 11%
Potassium: 606 mg of 3,400 mg 18%
Sodium: 14 mg of 2,300 mg 1%
Zinc: 0.23 mg of 11 mg 2%
Copper: 0.17 mg of 1 mg 19%
Manganese: 0.553 mg of 2 mg 24%
Selenium: 0.9 µg of 55 µg 2%
Choline: 19.5 mg of 550 mg 4%

Mineral chart - relative view

Potassium
606 mg
TOP 10%
Calcium
81 mg
TOP 25%
Magnesium
38 mg
TOP 27%
Copper
0.17 mg
TOP 34%
Manganese
0.553 mg
TOP 37%
Iron
1.3 mg
TOP 52%
Phosphorus
76 mg
TOP 70%
Choline
19.5 mg
TOP 76%
Zinc
0.23 mg
TOP 83%
Selenium
0.9 µg
TOP 83%
Sodium
14 mg
TOP 83%

Vitamin coverage chart

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%
Vitamin A: 6917 IU of 5,000 IU 138%
Vitamin E : 0.7 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 69 mg of 90 mg 77%
Vitamin B1: 0.08 mg of 1 mg 7%
Vitamin B2: 0.26 mg of 1 mg 20%
Vitamin B3: 1 mg of 16 mg 6%
Vitamin B5: 0.242 mg of 5 mg 5%
Vitamin B6: 0.247 mg of 1 mg 19%
Folate: 80 µg of 400 µg 20%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 541.9 µg of 120 µg 452%

Vitamin chart - relative view

Vitamin A
6917 IU
TOP 10%
Vitamin C
69 mg
TOP 11%
Folate
80 µg
TOP 27%
Vitamin B2
0.26 mg
TOP 32%
Vitamin K
541.9 µg
TOP 41%
Vitamin B6
0.247 mg
TOP 44%
Vitamin E
0.7 mg
TOP 51%
Vitamin B1
0.08 mg
TOP 56%
Vitamin B3
1 mg
TOP 69%
Vitamin B5
0.242 mg
TOP 78%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 6% 90% 2%
Protein:
Daily Value: 5%
2.6 g of 50 g
5%
Fats:
Daily Value: 1%
0.7 g of 65 g
1%
Carbs:
Daily Value: 2%
5.5 g of 300 g
2%
Water:
Daily Value: 4%
89.4 g of 2,000 g
4%
Other:
1.8 g

Fat type information

0.023% 0.239% 0.228%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g

Fiber content ratio for Garden cress

4.4% 1.1%
Sugar: 4.4 g
Fiber: 1.1 g
Other: 0 g

All nutrients for Garden cress per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 59% 4.4g 12.3 times less than Chocolate Chocolate
Protein 6% 73% 2.6g 1.1 times less than Broccoli Broccoli
Fats 1% 78% 0.7g 47.6 times less than Cheese Cheese
Carbs 2% 59% 5.5g 5.1 times less than Rice Rice
Calories 2% 93% 32kcal 1.5 times less than Orange Orange
Sugar N/A 50% 4.4g 2 times less than Coca-Cola Coca-Cola
Fiber 4% 49% 1.1g 2.2 times less than Orange Orange
Calcium 8% 25% 81mg 1.5 times less than Milk Milk
Iron 16% 52% 1.3mg 2 times less than Beef Beef
Magnesium 9% 27% 38mg 3.7 times less than Almond Almond
Phosphorus 11% 70% 76mg 2.4 times less than Chicken meat Chicken meat
Potassium 18% 10% 606mg 4.1 times more than Cucumber Cucumber
Sodium 1% 83% 14mg 35 times less than White Bread White Bread
Zinc 2% 83% 0.23mg 27.4 times less than Beef Beef
Copper 19% 34% 0.17mg 1.2 times more than Shiitake Shiitake
Vitamin A 138% 10% 6917IU 2.4 times less than Carrot Carrot
Vitamin E 5% 51% 0.7mg 2.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 77% 11% 69mg 1.3 times more than Lemon Lemon
Vitamin B1 7% 56% 0.08mg 3.3 times less than Pea Pea
Vitamin B2 20% 32% 0.26mg 2 times more than Avocado Avocado
Vitamin B3 6% 69% 1mg 9.6 times less than Turkey meat Turkey meat
Vitamin B5 5% 78% 0.24mg 4.7 times less than Sunflower seed Sunflower seed
Vitamin B6 19% 44% 0.25mg 2.1 times more than Oat Oat
Folate 20% 27% 80µg 1.3 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 452% 41% 541.9µg 5.3 times more than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 90% 0.02g 256.3 times less than Beef Beef
Monounsaturated Fat N/A 77% 0.24g 41 times less than Avocado Avocado
Polyunsaturated fat N/A 76% 0.23g 206.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 32
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 14mg
2%
Total Carbohydrate 6g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 81mg 8%

Iron 1mg 13%

Potassium 606mg 18%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Garden cress nutrition infographic

Garden cress nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.