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  6. Garden cress vs. Spinach raw

Garden cress vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between garden cress and spinach raw

  • Garden cress has more vitamin K, vitamin C, and vitamin B2; however, spinach raw is richer in folate, iron, manganese, vitamin A, magnesium, and vitamin E.
  • Garden cress covers your daily vitamin K needs 49% more than spinach raw.
  • Spinach raw has 2 times less vitamin C than garden cress. Garden cress has 69mg of vitamin C, while spinach raw has 28.1mg.

Specific food types used in this comparison are Cress, garden, raw and Spinach, raw.

Infographic

Garden cress vs Spinach raw infographic
Infographic link

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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +30.8%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -82.3%
Contains more MagnesiumMagnesium +107.9%
Contains more CalciumCalcium +22.2%
Contains more IronIron +108.5%
Contains more ZincZinc +130.4%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~558mg

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +145.6%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin KVitamin K +12.2%
Contains more Vitamin AVitamin A +35.5%
Contains more Vitamin EVitamin E +190%
Contains more FolateFolate +142.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Spinach raw DV% diff.
Vitamin K 541.9µg 482.9µg 49%
Vitamin C 69mg 28.1mg 45%
Folate 80µg 194µg 29%
Iron 1.3mg 2.71mg 18%
Manganese 0.553mg 0.897mg 15%
Vitamin A 346µg 469µg 14%
Magnesium 38mg 79mg 10%
Vitamin E 0.7mg 2.03mg 9%
Vitamin B2 0.26mg 0.189mg 5%
Fiber 1.1g 2.2g 4%
Copper 0.17mg 0.13mg 4%
Phosphorus 76mg 49mg 4%
Vitamin B5 0.242mg 0.065mg 4%
Vitamin B6 0.247mg 0.195mg 4%
Zinc 0.23mg 0.53mg 3%
Sodium 14mg 79mg 3%
Calcium 81mg 99mg 2%
Vitamin B3 1mg 0.724mg 2%
Protein 2.6g 2.86g 1%
Carbs 5.5g 3.63g 1%
Potassium 606mg 558mg 1%
Monounsaturated fat 0.239g 0.01g 1%
Calories 32kcal 23kcal 0%
Protein per 100 calories 8.1g 12g N/A
Calories per 10 g protein 123kcal 80kcal N/A
Weight per 100 calories 313g 435g N/A
Fats 0.7g 0.39g 0%
Net carbs 4.4g 1.43g N/A
Sugar 4.4g 0.42g N/A
Selenium 0.9µg 1µg 0%
Vitamin B1 0.08mg 0.078mg 0%
Choline 19.5mg 19.3mg 0%
Saturated fat 0.023g 0.063g 0%
Polyunsaturated fat 0.228g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +79.5%
Contains more CarbsCarbs +51.5%
~equal in Protein ~2.86g
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +38.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.