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Garden cress vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between garden cress and beef Stroganoff

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, potassium, and vitamin B2, while beef Stroganoff has more selenium and vitamin B12.
  • Garden cress covers your daily need for vitamin K, 366% more than beef Stroganoff.
  • The amount of sodium in garden cress is lower.

These are the specific foods used in this comparison Cress, garden, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Garden cress vs Beef Stroganoff infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +305%
Contains more PotassiumPotassium +332.9%
Contains more IronIron +47.7%
Contains more CopperCopper +70%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +378.3%
Contains more SeleniumSelenium +744.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +311.9%
Contains more Vitamin EVitamin E +70.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +311.7%
Contains more Vitamin KVitamin K +427.1%
Contains more FolateFolate +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more WaterWater +11.9%
Contains more OtherOther +28.6%
Contains more ProteinProtein +96.2%
Contains more FatsFats +557.1%
Contains more CarbsCarbs +63.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +551%
~equal in Polyunsaturated fat ~0.246g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Beef Stroganoff DV% diff.
Vitamin K 541.9µg 102.8µg 366%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 84µg 29%
Manganese 0.553mg 24%
Sodium 14mg 435mg 18%
Potassium 606mg 140mg 14%
Vitamin B6 0.247mg 0.06mg 14%
Vitamin B2 0.26mg 0.09mg 13%
Selenium 0.9µg 7.6µg 12%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.023g 2.324g 10%
Magnesium 38mg 2mg 9%
Zinc 0.23mg 1.1mg 8%
Copper 0.17mg 0.1mg 8%
Cholesterol 0mg 21mg 7%
Fats 0.7g 4.6g 6%
Calcium 81mg 20mg 6%
Vitamin B3 1mg 0.1mg 6%
Protein 2.6g 5.1g 5%
Vitamin B5 0.242mg 5%
Iron 1.3mg 0.88mg 5%
Phosphorus 76mg 50mg 4%
Monounsaturated fat 0.239g 1.556g 3%
Folate 80µg 67µg 3%
Calories 32kcal 98kcal 3%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin E 0.7mg 0.41mg 2%
Fiber 1.1g 0.6g 2%
Carbs 5.5g 9g 1%
Net carbs 4.4g 8.4g N/A
Sugar 4.4g 1.68g N/A
Choline 19.5mg 18mg 0%
Polyunsaturated fat 0.228g 0.246g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Beef Stroganoff
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
33%
Garden cress
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 2.301g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 53)
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 lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 2.72g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.