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  6. Vegetable vs. Garden cress

Vegetable vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between vegetable and garden cress?

  • Vegetable is higher in fiber, yet garden cress is higher in vitamin K, vitamin C, folate, vitamin A, vitamin B6, potassium, vitamin B2, copper, and manganese.
  • Garden cress's daily need coverage for vitamin K is 432% more.
  • Vegetable has 4 times more fiber than garden cress. While vegetable has 4.4g of fiber, garden cress has only 1.1g.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cress, garden, raw types in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 ZincZinc +113%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +224%
Contains more PotassiumPotassium +258.6%
Contains more IronIron +58.5%
Contains more CopperCopper +104.8%
Contains more PhosphorusPhosphorus +49%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +45.9%
Contains more SeleniumSelenium +200%

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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
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 CVitamin C +2056.3%
Contains more Vitamin AVitamin A +61.7%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +60.3%
Contains more Vitamin B6Vitamin B6 +233.8%
Contains more Vitamin KVitamin K +2206%
Contains more FolateFolate +321.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Garden cress DV% diff.
Vitamin K 23.5µg 541.9µg 432%
Vitamin C 3.2mg 69mg 73%
Vitamin A 214µg 346µg 15%
Folate 19µg 80µg 15%
Potassium 169mg 606mg 13%
Fiber 4.4g 1.1g 13%
Vitamin B6 0.074mg 0.247mg 13%
Vitamin B2 0.12mg 0.26mg 11%
Copper 0.083mg 0.17mg 10%
Manganese 0.379mg 0.553mg 8%
Calcium 25mg 81mg 6%
Iron 0.82mg 1.3mg 6%
Magnesium 22mg 38mg 4%
Phosphorus 51mg 76mg 4%
Carbs 13.09g 5.5g 3%
Calories 65kcal 32kcal 2%
Zinc 0.49mg 0.23mg 2%
Vitamin E 0.38mg 0.7mg 2%
Vitamin B5 0.151mg 0.242mg 2%
Protein 2.86g 2.6g 1%
Fats 0.15g 0.7g 1%
Sodium 35mg 14mg 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B1 0.071mg 0.08mg 1%
Vitamin B3 0.851mg 1mg 1%
Choline 24.1mg 19.5mg 1%
Monounsaturated fat 0.01g 0.239g 1%
Polyunsaturated fat 0.072g 0.228g 1%
Protein per 100 calories 4.4g 8.1g N/A
Calories per 10 g protein 227kcal 123kcal N/A
Weight per 100 calories 154g 313g N/A
Net carbs 8.69g 4.4g N/A
Sugar 3.12g 4.4g N/A
Saturated fat 0.031g 0.023g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +138%
Contains more FatsFats +366.7%
~equal in Protein ~2.6g
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -25.8%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +216.7%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.