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  6. Garden cress vs. Chinese cabbage

Garden cress vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are garden cress and Chinese cabbage different?

  • Garden cress has more vitamin K, vitamin C, manganese, copper, vitamin B2, vitamin A, potassium, iron, and phosphorus than Chinese cabbage.
  • Daily need coverage for vitamin K for garden cress is 414% higher.
  • Garden cress contains 8 times more copper than Chinese cabbage. While garden cress contains 0.17mg of copper, Chinese cabbage contains only 0.021mg.

Cress, garden, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Garden cress vs Chinese cabbage infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +62.5%
Contains more CopperCopper +709.5%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +105.4%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +247.8%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +29.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +55.2%
Contains more Vitamin EVitamin E +677.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin KVitamin K +1091%
Contains more FolateFolate +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Chinese cabbage DV% diff.
Vitamin K 541.9µg 45.5µg 414%
Vitamin C 69mg 45mg 27%
Copper 0.17mg 0.021mg 17%
Manganese 0.553mg 0.159mg 17%
Vitamin B2 0.26mg 0.07mg 15%
Vitamin A 346µg 223µg 14%
Potassium 606mg 252mg 10%
Iron 1.3mg 0.8mg 6%
Phosphorus 76mg 37mg 6%
Magnesium 38mg 19mg 5%
Vitamin E 0.7mg 0.09mg 4%
Vitamin B6 0.247mg 0.194mg 4%
Folate 80µg 66µg 4%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin B3 1mg 0.5mg 3%
Vitamin B5 0.242mg 0.088mg 3%
Protein 2.6g 1.5g 2%
Calcium 81mg 105mg 2%
Sodium 14mg 65mg 2%
Choline 19.5mg 6.4mg 2%
Calories 32kcal 13kcal 1%
Fats 0.7g 0.2g 1%
Carbs 5.5g 2.18g 1%
Selenium 0.9µg 0.5µg 1%
Monounsaturated fat 0.239g 0.015g 1%
Polyunsaturated fat 0.228g 0.096g 1%
Protein per 100 calories 8.1g 12g N/A
Calories per 10 g protein 123kcal 87kcal N/A
Weight per 100 calories 313g 769g N/A
Net carbs 4.4g 1.18g N/A
Sugar 4.4g 1.18g N/A
Fiber 1.1g 1g 0%
Zinc 0.23mg 0.19mg 0%
Saturated fat 0.023g 0.027g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +73.3%
Contains more FatsFats +250%
Contains more CarbsCarbs +152.3%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +1493.3%
Contains more Poly. FatPolyunsaturated fat +137.5%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.