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  6. Garden cress vs. Dried fruit

Garden cress vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on the differences between garden cress and dried fruit

  • Garden cress has more vitamin K, vitamin C, vitamin A, and folate; however, dried fruit is higher in fiber, vitamin E, copper, carbs, iron, and potassium.
  • Garden cress covers your daily vitamin K needs 449% more than dried fruit.
  • Dried fruit contains 69 times less vitamin C than garden cress. Garden cress contains 69mg of vitamin C, while dried fruit contains 1mg.

Food varieties used in this article are Cress, garden, raw and Apricots, dried, sulfured, uncooked.

Infographic

Garden cress vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +47.3%
Contains more ManganeseManganese +135.3%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +104.6%
Contains more CopperCopper +101.8%
Contains more ZincZinc +69.6%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +144.4%
~equal in Phosphorus ~71mg

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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more Vitamin KVitamin K +17380.6%
Contains more FolateFolate +700%
Contains more Vitamin EVitamin E +518.6%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +113.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Dried fruit DV% diff.
Vitamin K 541.9µg 3.1µg 449%
Vitamin C 69mg 1mg 76%
Fiber 1.1g 7.3g 25%
Vitamin E 0.7mg 4.33mg 24%
Carbs 5.5g 62.64g 19%
Copper 0.17mg 0.343mg 19%
Vitamin A 346µg 180µg 18%
Folate 80µg 10µg 18%
Iron 1.3mg 2.66mg 17%
Potassium 606mg 1162mg 16%
Fructose 12.47g 16%
Manganese 0.553mg 0.235mg 14%
Vitamin B2 0.26mg 0.074mg 14%
Calories 32kcal 241kcal 10%
Vitamin B3 1mg 2.589mg 10%
Vitamin B6 0.247mg 0.143mg 8%
Vitamin B1 0.08mg 0.015mg 5%
Vitamin B5 0.242mg 0.516mg 5%
Calcium 81mg 55mg 3%
Protein 2.6g 3.39g 2%
Selenium 0.9µg 2.2µg 2%
Magnesium 38mg 32mg 1%
Zinc 0.23mg 0.39mg 1%
Phosphorus 76mg 71mg 1%
Choline 19.5mg 13.9mg 1%
Polyunsaturated fat 0.228g 0.074g 1%
Protein per 100 calories 8.1g 1.4g N/A
Calories per 10 g protein 123kcal 711kcal N/A
Weight per 100 calories 313g 41g N/A
Fats 0.7g 0.51g 0%
Net carbs 4.4g 55.34g N/A
Sugar 4.4g 53.44g N/A
Starch 0.35g 0%
Sodium 14mg 10mg 0%
Saturated fat 0.023g 0.017g 0%
Monounsaturated fat 0.239g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +37.3%
Contains more WaterWater +189.4%
Contains more ProteinProtein +30.4%
Contains more CarbsCarbs +1038.9%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +223%
Contains more Poly. FatPolyunsaturated fat +208.1%
Contains less Sat. FatSaturated fat -26.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.