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  6. Spinach raw vs. Garden cress

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

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Significant differences between spinach raw and garden cress

  • Spinach raw has more folate, iron, manganese, vitamin A, magnesium, and vitamin E; however, garden cress is richer in vitamin K, vitamin C, and vitamin B2.
  • Garden cress covers your daily vitamin K needs 49% more than spinach raw.
  • Garden cress has 3 times less vitamin E than spinach raw. Spinach raw has 2.03mg of vitamin E, while garden cress has 0.7mg.

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

Infographic

Spinach raw vs Garden cress 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
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 CopperCopper +30.8%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -82.3%
~equal in Potassium ~606mg
~equal in Selenium ~0.9µg

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
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%
Contains more Vitamin AVitamin A +35.5%
Contains more Vitamin EVitamin E +190%
Contains more FolateFolate +142.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Garden cress DV% diff.
Vitamin K 482.9µg 541.9µg 49%
Vitamin C 28.1mg 69mg 45%
Folate 194µg 80µg 29%
Iron 2.71mg 1.3mg 18%
Manganese 0.897mg 0.553mg 15%
Vitamin A 469µg 346µg 14%
Magnesium 79mg 38mg 10%
Vitamin E 2.03mg 0.7mg 9%
Vitamin B2 0.189mg 0.26mg 5%
Fiber 2.2g 1.1g 4%
Copper 0.13mg 0.17mg 4%
Phosphorus 49mg 76mg 4%
Vitamin B5 0.065mg 0.242mg 4%
Vitamin B6 0.195mg 0.247mg 4%
Zinc 0.53mg 0.23mg 3%
Sodium 79mg 14mg 3%
Calcium 99mg 81mg 2%
Vitamin B3 0.724mg 1mg 2%
Protein 2.86g 2.6g 1%
Carbs 3.63g 5.5g 1%
Potassium 558mg 606mg 1%
Monounsaturated fat 0.01g 0.239g 1%
Calories 23kcal 32kcal 0%
Protein per 100 calories 12g 8.1g N/A
Calories per 10 g protein 80kcal 123kcal N/A
Weight per 100 calories 435g 313g N/A
Fats 0.39g 0.7g 0%
Net carbs 1.43g 4.4g N/A
Sugar 0.42g 4.4g N/A
Selenium 1µg 0.9µg 0%
Vitamin B1 0.078mg 0.08mg 0%
Choline 19.3mg 19.5mg 0%
Saturated fat 0.063g 0.023g 0%
Polyunsaturated fat 0.165g 0.228g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +79.5%
Contains more CarbsCarbs +51.5%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.