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Leek vs Garden cress - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Leek
Leek contains less Sugars (difference - 0.5g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Garden cress
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Leek
244
Garden cress
Mineral Summary Score
15
Leek
23
Garden cress

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
1
:
Contains more Iron +61.5%
Contains more Calcium +37.3%
Contains more Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%
Contains more Iron +61.5%
Contains more Calcium +37.3%
Contains more Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
1
:
Contains more Vitamin E +31.4%
Contains more Vitamin C +475%
Contains more Vitamin A +314.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Vitamin K +1053%
Equal in Vitamin B6 - 0.247
Contains more Vitamin E +31.4%
Contains more Vitamin C +475%
Contains more Vitamin A +314.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Vitamin K +1053%
Equal in Vitamin B6 - 0.247

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Leek
16%
Garden cress
Carbohydrates
14%
Leek
6%
Garden cress
Fats
1%
Leek
3%
Garden cress

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Leek Garden cress Opinion
Calories 61 32 Leek
Protein 1.5 2.6 Garden cress
Fats 0.3 0.7 Garden cress
Vitamin C 12 69 Garden cress
Carbs 14.15 5.5 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.3 Leek
Calcium 59 81 Garden cress
Potassium 180 606 Garden cress
Magnesium 28 38 Garden cress
Sugars 3.9 4.4 Garden cress
Fiber 1.8 1.1 Leek
Copper 0.12 0.17 Garden cress
Zinc 0.12 0.23 Garden cress
Starch
Phosphorus 35 76 Garden cress
Sodium 20 14 Garden cress
Vitamin A 1667 6917 Garden cress
Vitamin E 0.92 0.7 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.08 Garden cress
Vitamin B2 0.03 0.26 Garden cress
Vitamin B3 0.4 1 Garden cress
Vitamin B5 0.14 0.242 Garden cress
Vitamin B6 0.233 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 47 541.9 Garden cress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.023 Garden cress
Monounsaturated Fat 0.004 0.239 Garden cress
Polyunsaturated fat 0.166 0.228 Garden cress
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.