Cress vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Cress 32
Spices 310
Protein (g)
Cress 2.60
Spices 11.4
Carbs (g)
Cress 5.50
Spices 65.4
Fat (g)
Cress 0.700
Spices 5.85
Fiber (g)
Cress 1.10
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 2.60g per 100g.
Which has fewer calories?
Cress, garden, raw — 32 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cress | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 310 kcal | -90% |
| Macronutrients | |||
| Water | 89.4 g | 11.9 g | +651% |
| Protein | 2.60 g | 11.4 g | -77% |
| Total lipid (fat) | 0.700 g | 5.85 g | -88% |
| Carbohydrate, by difference | 5.50 g | 65.4 g | -92% |
| Fiber, total dietary | 1.10 g | 3.90 g | -72% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.023 g | 1.59 g | -99% |
| Fatty acids, total monounsaturated | 0.239 g | 0.429 g | -44% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 69.0 mg | 80.8 mg | -15% |
| Thiamin (Vitamin B1) | 0.080 mg | 0.115 mg | -30% |
| Riboflavin (Vitamin B2) | 0.260 mg | 0.267 mg | -3% |
| Niacin (Vitamin B3) | 1.00 mg | 1.46 mg | -32% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.247 mg | 1.01 mg | -76% |
| Biotin (Vitamin B7) | 80.0 ug | 93.0 ug | -14% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 346 ug | 27.0 ug | +1181% |
| Carotene, beta | 4150 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.700 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 81.0 mg | 111 mg | -27% |
| Iron, Fe | 1.30 mg | 11.1 mg | -88% |
| Magnesium, Mg | 38.0 mg | 264 mg | -86% |
| Phosphorus, P | 76.0 mg | 252 mg | -70% |
| Potassium, K | 606 mg | 1724 mg | -65% |
| Sodium, Na | 14.0 mg | 148 mg | -91% |
| Zinc, Zn | 0.230 mg | 1.09 mg | -79% |
| Copper, Cu | 0.170 mg | 0.328 mg | -48% |
| Manganese, Mn | 0.553 mg | 28.4 mg | -98% |
| Selenium, Se | 0.900 ug | 5.60 ug | -84% |
| Other Nutrients | |||
| Energy | 134 kj | 1298 kj | -90% |
| Ash | 1.80 g | 5.45 g | -67% |
| Total Sugars | 4.40 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 80.0 ug | 93.0 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 80.0 ug | 93.0 ug | -14% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6917 IU | 530 IU | +1205% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 12500 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 542 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.006 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.016 g | 1.16 g | -99% |
| SFA 18:0 (Stearic acid) | 0.007 g | 0.247 g | -97% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.003 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.087 g | 0.390 g | -78% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.061 g | 0.006 g | +917% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.091 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.228 g | 2.07 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.152 g | 0.754 g | -80% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.076 g | 1.24 g | -94% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.013 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 13.0 mg | 205 mg | -94% |
| Quercetin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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