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Garden cress nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Garden cress

Garden cress
Calories  ⓘ Calories for selected serving 32 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Default serving size  ⓘ Serving sizes are mostly 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)
Oxalates  ⓘ https://fppn.biomedcentral.com/articles/10.1186/s43014-022-00114-z 134 mg
TOP 10% Potassium ⓘHigher in Potassium content than 90% of foods
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 11% Vitamin C ⓘHigher in Vitamin C content than 89% of foods
TOP 23% Vitamin A ⓘHigher in Vitamin A content than 77% of foods
TOP 25% Folate, food ⓘHigher in Folate, food content than 75% of foods

Garden cress calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 32
Calories in 1 cup 16 50 g
Calories in 1 sprig 0 1 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 24% 49% 27% 33% 53% 1.8% 6.3% 57% 72% 4.9%
Calcium: 243mg of 1,000mg 24%
Iron: 3.9mg of 8mg 49%
Magnesium: 114mg of 420mg 27%
Phosphorus: 228mg of 700mg 33%
Potassium: 1818mg of 3,400mg 53%
Sodium: 42mg of 2,300mg 1.8%
Zinc: 0.69mg of 11mg 6.3%
Copper: 0.51mg of 1mg 57%
Manganese: 1.7mg of 2mg 72%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

606 mg
TOP 10%
81 mg
TOP 25%
38 mg
TOP 27%
0.17 mg
TOP 34%
0.55 mg
TOP 37%
1.3 mg
TOP 52%
76 mg
TOP 70%
0.23 mg
TOP 83%
0.9 µg
TOP 83%
14 mg
TOP 83%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 415% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Vitamin A: 20751IU of 5,000IU 415%
Vitamin E: 2.1mg of 15mg 14%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 207mg of 90mg 230%
Vitamin B1: 0.24mg of 1mg 20%
Vitamin B2: 0.78mg of 1mg 60%
Vitamin B3: 3mg of 16mg 19%
Vitamin B5: 0.73mg of 5mg 15%
Vitamin B6: 0.74mg of 1mg 57%
Folate: 240µg of 400µg 60%
Vitamin B12: 0µg of 2µg 0%
Choline: 59mg of 550mg 11%
Vitamin K: 1626µg of 120µg 1355%

Vitamin chart - relative view

6917 IU
TOP 10%
69 mg
TOP 11%
80 µg
TOP 27%
0.26 mg
TOP 32%
542 µg
TOP 41%
0.25 mg
TOP 44%
0.7 mg
TOP 51%
0.08 mg
TOP 56%
1 mg
TOP 69%
20 mg
TOP 76%
0.24 mg
TOP 78%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 6% 88% 2%
Protein:
Daily Value: 5%
2.6 g of 50 g
2.6 g (5% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 2%
5.5 g of 300 g
5.5 g (2% of DV )
Water:
Daily Value: 4%
89.4 g of 2,000 g
89.4 g (4% of DV )
Other:
1.8 g
1.8 g

Fat type information

5% 49% 47%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.24 g
Polyunsaturated fat: 0.23 g

Fiber content ratio for Garden cress

80% 20%
Sugar: 4.4 g
Fiber: 1.1 g
Other: 0 g

All nutrients for Garden cress per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 32kcal 2% 93% 1.5 times less than OrangeOrange
Protein 2.6g 6% 73% 1.1 times less than BroccoliBroccoli
Fats 0.7g 1% 78% 47.6 times less than CheeseCheese
Vitamin C 69mg 77% 11% 1.3 times more than LemonLemon
Net carbs 4.4g N/A 59% 12.3 times less than ChocolateChocolate
Carbs 5.5g 2% 59% 5.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 38mg 9% 27% 3.7 times less than AlmondsAlmonds
Calcium 81mg 8% 25% 1.5 times less than MilkMilk
Potassium 606mg 18% 10% 4.1 times more than CucumberCucumber
Iron 1.3mg 16% 52% 2 times less than Beef broiledBeef broiled
Sugar 4.4g N/A 50% 2 times less than Coca-ColaCoca-Cola
Fiber 1.1g 4% 49% 2.2 times less than OrangeOrange
Copper 0.17mg 19% 34% 1.2 times more than ShiitakeShiitake
Zinc 0.23mg 2% 83% 27.4 times less than Beef broiledBeef broiled
Phosphorus 76mg 11% 70% 2.4 times less than Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 346µg 38% 23%
Vitamin E 0.7mg 5% 51% 2.1 times less than KiwiKiwi
Manganese 0.55mg 24% 37%
Selenium 0.9µg 2% 83%
Vitamin B1 0.08mg 7% 56% 3.3 times less than Pea rawPea raw
Vitamin B2 0.26mg 20% 32% 2 times more than AvocadoAvocado
Vitamin B3 1mg 6% 69% 9.6 times less than Turkey meatTurkey meat
Vitamin B5 0.24mg 5% 78% 4.7 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.25mg 19% 44% 2.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 542µg 452% 41% 5.3 times more than BroccoliBroccoli
Folate 80µg 20% 27% 1.3 times more than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 90% 256.3 times less than Beef broiledBeef broiled
Choline 20mg 4% 76%
Monounsaturated Fat 0.24g N/A 77% 41 times less than AvocadoAvocado
Polyunsaturated fat 0.23g N/A 76% 206.9 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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*
1.1%
Total Fat 0.7g
0.1%
Saturated Fat 0.02g
0
Trans Fat 0g
0
Cholesterol 0mg
0.61%
Sodium 14mg
1.8%
Total Carbohydrate 5.5g
4.4%
Dietary Fiber 1.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.6g
Vitamin D 0mcg 0

Calcium 81mg 8.1%

Iron 1.3mg 16%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

Garden cress nutrition infographic

Garden cress nutrition infographic
Infographic link

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. 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.