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Liver vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between Liver and Garden cress

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, and Copper, however, Garden cress has more Vitamin C.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Cress, garden, raw.

Infographic

Liver vs Garden cress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +1278.5%
Contains more Phosphorus +217.1%
Contains more Zinc +2821.7%
Contains more Copper +272.9%
Contains more Selenium +7400%
Contains more Calcium +710%
Contains more Magnesium +171.4%
Contains more Potassium +304%
Contains less Sodium -71.4%
Contains more Manganese +84.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +1278.5%
Contains more Phosphorus +217.1%
Contains more Zinc +2821.7%
Contains more Copper +272.9%
Contains more Selenium +7400%
Contains more Calcium +710%
Contains more Magnesium +171.4%
Contains more Potassium +304%
Contains less Sodium -71.4%
Contains more Manganese +84.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
8
:
Contains more Vitamin A +160.2%
Contains more Vitamin B1 +222.5%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +743.5%
Contains more Vitamin B5 +1872.7%
Contains more Vitamin B6 +130.8%
Contains more Folate +103.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +192.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin A +160.2%
Contains more Vitamin B1 +222.5%
Contains more Vitamin B2 +744.6%
Contains more Vitamin B3 +743.5%
Contains more Vitamin B5 +1872.7%
Contains more Vitamin B6 +130.8%
Contains more Folate +103.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +192.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +900.8%
Contains more Fats +528.6%
Contains more Carbs +46.3%
Contains more Water +39%
Contains more Other +20%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 Protein +900.8%
Contains more Fats +528.6%
Contains more Carbs +46.3%
Contains more Water +39%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +360.5%
Contains less Saturated Fat -98.4%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +360.5%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Garden cress
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Garden cress Opinion
Net carbs 3.76g 4.4g Garden cress
Protein 26.02g 2.6g Liver
Fats 4.4g 0.7g Liver
Carbs 3.76g 5.5g Garden cress
Calories 165kcal 32kcal Liver
Sugar 4.4g Liver
Fiber 0g 1.1g Garden cress
Calcium 10mg 81mg Garden cress
Iron 17.92mg 1.3mg Liver
Magnesium 14mg 38mg Garden cress
Phosphorus 241mg 76mg Liver
Potassium 150mg 606mg Garden cress
Sodium 49mg 14mg Garden cress
Zinc 6.72mg 0.23mg Liver
Copper 0.634mg 0.17mg Liver
Manganese 0.3mg 0.553mg Garden cress
Selenium 67.5µg 0.9µg Liver
Vitamin A 17997IU 6917IU Liver
Vitamin A RAE 5405µg 346µg Liver
Vitamin E 0.7mg Garden cress
Vitamin C 23.6mg 69mg Garden cress
Vitamin B1 0.258mg 0.08mg Liver
Vitamin B2 2.196mg 0.26mg Liver
Vitamin B3 8.435mg 1mg Liver
Vitamin B5 4.774mg 0.242mg Liver
Vitamin B6 0.57mg 0.247mg Liver
Folate 163µg 80µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 541.9µg Garden cress
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 355mg 0mg Garden cress
Saturated Fat 1.41g 0.023g Garden cress
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.239g Liver
Polyunsaturated fat 1.05g 0.228g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
397%
Liver
187%
Garden cress
Minerals Daily Need Coverage Score
161%
Liver
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.4g)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.387g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.