Comparing Nutrients in 300 calories Garden Cress VS Cucumber

Weight per 300 calories

• Garden Cress: 938g
• Cucumber: 2000g

Garden Cress have 2.1 times more energy per 100g than Cucumber. It has low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Garden Cress or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cucumber	14%	5%	81%

Macro Nutrients

	Garden Cress	Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	56% 72.6g	130g per day for Men 19-50 years
Sugars	57% 41.3g	46% 33.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	24% 17.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	26.3% 10g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cucumber	Recommended Dietary Allowance
Vitamin A	360% 3244μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64% 19.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	188% 750μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	719% 647mg	62.2% 56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43.8% 6.56mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4234% 5080μg	273% 328μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cucumber	Recommended Dietary Allowance
Calcium	76% 759mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.65% 26μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	152% 12mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	225% 5.2mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	165% 74.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	102% 713mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	167% 5681mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.7% 838g	51.5% 1905g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garden Cress vs Cucumber:

• Raw Garden Cress have 32.4 times more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.8 times more Vitamin B3, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9, 11.6 times more Vitamin C, 10.9 times more Vitamin E and 15.5 times more Vitamin K than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.3 times more Vitamin B5 than Raw Garden Cress.
• Both Raw Garden Cress as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garden Cress vs Cucumber:

• Raw Garden Cress have 2.4 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3.3 times more Sodium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.9 times more Zinc and 2.3 times more Water than Raw Garden Cress.

Comparison of macro-nutrients per 300 calories:

• Raw Garden Cress have 3 times more Fat, 7.1 times more Omega 3, 2.5 times more Omega 6, 1.2 times more Sugars and 1.9 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.4 times more Carbohydrate than Raw Garden Cress.
• Both Raw Garden Cress and Raw Whole Cucumber have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Garden Cress as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.