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

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Important differences between garden cress and beef tenderloin

  • Garden cress has more vitamin A, vitamin C, and manganese; however, beef tenderloin has more vitamin B12, selenium, zinc, iron, and phosphorus.
  • Garden cress's daily need coverage for vitamin A is 138% more.
  • Garden cress is lower in saturated fat.

The food varieties used in the comparison are Cress, garden, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Garden cress vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +83.1%
Contains more CopperCopper +38.2%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +3850%
Contains more IronIron +139.2%
Contains more ZincZinc +1652.2%
Contains more PhosphorusPhosphorus +167.1%
Contains more SeleniumSelenium +2444.4%

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B6 ~0.25mg

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.8%
Contains more ProteinProtein +819.2%
Contains more FatsFats +3414.3%
Contains more OtherOther +73.9%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4197.1%
Contains more Poly. FatPolyunsaturated fat +338.6%

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 tenderloin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Beef tenderloin DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 0µg 2.46µg 103%
Vitamin C 69mg 0mg 77%
Saturated fat 0.023g 9.72g 44%
Protein 2.6g 23.9g 43%
Selenium 0.9µg 22.9µg 40%
Vitamin A 346µg 0µg 38%
Fats 0.7g 24.6g 37%
Zinc 0.23mg 4.03mg 35%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.239g 10.27g 25%
Manganese 0.553mg 0.014mg 23%
Iron 1.3mg 3.11mg 23%
Phosphorus 76mg 203mg 18%
Folate 80µg 8µg 18%
Calories 32kcal 324kcal 15%
Choline 19.5mg 91mg 13%
Vitamin B3 1mg 3mg 13%
Potassium 606mg 331mg 8%
Calcium 81mg 9mg 7%
Vitamin E 0.7mg 5%
Polyunsaturated fat 0.228g 1g 5%
Copper 0.17mg 0.123mg 5%
Fiber 1.1g 0g 4%
Magnesium 38mg 22mg 4%
Sodium 14mg 57mg 2%
Carbs 5.5g 0g 2%
Vitamin B1 0.08mg 0.09mg 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Vitamin B2 0.26mg 0.26mg 0%
Vitamin B5 0.242mg 0.25mg 0%
Vitamin B6 0.247mg 0.25mg 0%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Beef tenderloin
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
44%
Beef tenderloin
Minerals Daily Need Coverage Score
33%
Garden cress
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 9.697g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 4.4g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.