Garden cress vs. Spelt — In-Depth Nutrition Comparison
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The main differences between garden cress and spelt
- Garden cress has more vitamin C, vitamin A, vitamin B2, folate, potassium, and vitamin B6; however, spelt has more manganese, fiber, phosphorus, and vitamin B3.
- Daily need coverage for vitamin C for garden cress is 77% higher.
Food types used in this article are Cress, garden, raw and Spelt, cooked.
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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.
| Contains more CalciumCalcium | +710% |
| Contains more PotassiumPotassium | +323.8% |
| Contains more MagnesiumMagnesium | +28.9% |
| Contains more IronIron | +28.5% |
| Contains more CopperCopper | +26.5% |
| Contains more ZincZinc | +443.5% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +97.3% |
| Contains more SeleniumSelenium | +344.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +169.2% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +208.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +515.4% |
| Contains more Vitamin B1Vitamin B1 | +28.8% |
| Contains more Vitamin B3Vitamin B3 | +157% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 69mg | 0mg | 77% |
| Vitamin A | 346µg | 0µg | 38% |
| Manganese | 0.553mg | 1.091mg | 23% |
| Vitamin B2 | 0.26mg | 0.03mg | 18% |
| Folate | 80µg | 13µg | 17% |
| Potassium | 606mg | 143mg | 14% |
| Vitamin B6 | 0.247mg | 0.08mg | 13% |
| Fiber | 1.1g | 3.9g | 11% |
| Phosphorus | 76mg | 150mg | 11% |
| Vitamin B3 | 1mg | 2.57mg | 10% |
| Zinc | 0.23mg | 1.25mg | 9% |
| Starch | 19.57g | 8% | |
| Carbs | 5.5g | 26.44g | 7% |
| Calcium | 81mg | 10mg | 7% |
| Protein | 2.6g | 5.5g | 6% |
| Selenium | 0.9µg | 4µg | 6% |
| Calories | 32kcal | 127kcal | 5% |
| Iron | 1.3mg | 1.67mg | 5% |
| Copper | 0.17mg | 0.215mg | 5% |
| Vitamin B5 | 0.242mg | 5% | |
| Choline | 19.5mg | 4% | |
| Magnesium | 38mg | 49mg | 3% |
| Vitamin E | 0.7mg | 0.26mg | 3% |
| Vitamin B1 | 0.08mg | 0.103mg | 2% |
| Polyunsaturated fat | 0.228g | 2% | |
| Monounsaturated fat | 0.239g | 1% | |
| Protein per 100 calories | 8.1g | 4.3g | N/A |
| Calories per 10 g protein | 123kcal | 231kcal | N/A |
| Weight per 100 calories | 313g | 79g | N/A |
| Fats | 0.7g | 0.85g | 0% |
| Net carbs | 4.4g | 22.54g | N/A |
| Sugar | 4.4g | N/A | |
| Sodium | 14mg | 5mg | 0% |
| Saturated fat | 0.023g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more WaterWater | +34.3% |
| Contains more ProteinProtein | +111.5% |
| Contains more FatsFats | +21.4% |
| Contains more CarbsCarbs | +380.7% |
