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Garden cress vs. Lamb — In-Depth Nutrition Comparison

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A recap on differences between garden cress and lamb

  • Garden cress has more vitamin K, vitamin A, vitamin C, and manganese; however, lamb is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Garden cress covers your daily vitamin K needs 448% more than lamb.
  • Garden cress has less saturated fat.

Food varieties used in this article are Cress, garden, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Garden cress vs Lamb 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%
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +95.5%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +2413.6%
Contains more IronIron +44.6%
Contains more ZincZinc +1839.1%
Contains more PhosphorusPhosphorus +147.4%
Contains more SeleniumSelenium +2833.3%

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.
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%
Lamb
6
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +11680.4%
Contains more FolateFolate +344.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +566%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +380.5%
~equal in Vitamin B2 ~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
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.4%
Contains more OtherOther +119.5%
Contains more ProteinProtein +843.1%
Contains more FatsFats +2891.4%

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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3590.4%
Contains more Poly. FatPolyunsaturated fat +562.3%

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

All nutrients comparison - raw data values

Nutrient Garden cress Lamb DV% diff.
Vitamin K 541.9µg 4.6µg 448%
Vitamin B12 0µg 2.55µg 106%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 26.4µg 46%
Protein 2.6g 24.52g 44%
Saturated fat 0.023g 8.83g 40%
Vitamin A 346µg 0µg 38%
Zinc 0.23mg 4.46mg 38%
Vitamin B3 1mg 6.66mg 35%
Cholesterol 0mg 97mg 32%
Fats 0.7g 20.94g 31%
Manganese 0.553mg 0.022mg 23%
Monounsaturated fat 0.239g 8.82g 21%
Phosphorus 76mg 188mg 16%
Folate 80µg 18µg 16%
Choline 19.5mg 93.7mg 13%
Calories 32kcal 294kcal 13%
Vitamin B6 0.247mg 0.13mg 9%
Polyunsaturated fat 0.228g 1.51g 9%
Potassium 606mg 310mg 9%
Vitamin B5 0.242mg 0.66mg 8%
Iron 1.3mg 1.88mg 7%
Copper 0.17mg 0.119mg 6%
Calcium 81mg 17mg 6%
Magnesium 38mg 23mg 4%
Vitamin E 0.7mg 0.14mg 4%
Fiber 1.1g 0g 4%
Sodium 14mg 72mg 3%
Vitamin B1 0.08mg 0.1mg 2%
Carbs 5.5g 0g 2%
Vitamin B2 0.26mg 0.25mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.4g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.4g 0g N/A
Tryptophan 0.287mg 0%
Threonine 1.05mg 0%
Isoleucine 1.183mg 0%
Leucine 1.908mg 0%
Lysine 2.166mg 0%
Methionine 0.629mg 0%
Phenylalanine 0.998mg 0%
Valine 1.323mg 0%
Histidine 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
33%
Garden cress
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 8.807g)
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 - $2.3)
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.
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.