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  6. Garden cress vs. Goat

Garden cress vs. Goat — In-Depth Nutrition Comparison

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Important differences between garden cress and goat

  • Garden cress has more vitamin K, vitamin A, vitamin C, and manganese; however, goat has more vitamin B12, zinc, iron, vitamin B2, and selenium.
  • Garden cress's daily need coverage for vitamin K is 451% more.

The food varieties used in the comparison are Cress, garden, raw and Game meat, goat, cooked, roasted.

Infographic

Garden cress vs Goat 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.
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%
Goat
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +49.6%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +1216.7%
Contains more IronIron +186.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +2191.3%
Contains more PhosphorusPhosphorus +164.5%
Contains more SeleniumSelenium +1211.1%

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%
Goat
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +45058.3%
Contains more FolateFolate +1500%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +295%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +445.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Goat DV% diff.
Vitamin K 541.9µg 1.2µg 451%
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 1.19µg 50%
Protein 2.6g 27.1g 49%
Zinc 0.23mg 5.27mg 46%
Vitamin A 346µg 0µg 38%
Iron 1.3mg 3.73mg 30%
Vitamin B2 0.26mg 0.61mg 27%
Cholesterol 0mg 75mg 25%
Manganese 0.553mg 0.042mg 22%
Selenium 0.9µg 11.8µg 20%
Vitamin B6 0.247mg 0mg 19%
Folate 80µg 5µg 19%
Vitamin B3 1mg 3.95mg 18%
Phosphorus 76mg 201mg 18%
Choline 19.5mg 106.4mg 16%
Copper 0.17mg 0.303mg 15%
Magnesium 38mg 0mg 9%
Potassium 606mg 405mg 6%
Calcium 81mg 17mg 6%
Calories 32kcal 143kcal 6%
Vitamin B5 0.242mg 5%
Fiber 1.1g 0g 4%
Saturated fat 0.023g 0.93g 4%
Fats 0.7g 3.03g 4%
Sodium 14mg 86mg 3%
Monounsaturated fat 0.239g 1.36g 3%
Vitamin E 0.7mg 0.34mg 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
Polyunsaturated fat 0.228g 0.23g 0%
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

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
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.1%
Contains more ProteinProtein +942.3%
Contains more FatsFats +332.9%
~equal in Other ~1.66g

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
Goat
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +469%
~equal in Polyunsaturated fat ~0.23g

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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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.