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Garden cress vs. Lambsquarters — In-Depth Nutrition Comparison

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What are the differences between garden cress and lambsquarters?

  • Garden cress is higher in folate, yet lambsquarters are higher in vitamin A, calcium, vitamin B2, copper, vitamin C, fiber, manganese, and vitamin B1.
  • Lambsquarters' daily need coverage for vitamin A is 94% more.
  • Garden cress has 3 times more folate than lambsquarters. While garden cress has 80µg of folate, lambsquarters have only 30µg.

We used Cress, garden, raw and Lambsquarters, raw types in this article.

Infographic

Garden cress vs Lambsquarters 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 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more MagnesiumMagnesium +11.8%
Contains more PotassiumPotassium +34.1%
Contains less SodiumSodium -67.4%
Contains more CalciumCalcium +281.5%
Contains more CopperCopper +72.4%
Contains more ZincZinc +91.3%
Contains more ManganeseManganese +41.4%
~equal in Iron ~1.2mg
~equal in Phosphorus ~72mg
~equal in Selenium ~0.9µg

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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +163%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15.9%
Contains more Vitamin AVitamin A +67.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +10.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Lambsquarters DV% diff.
Vitamin K 541.9µg 452%
Vitamin A 346µg 580µg 26%
Calcium 81mg 309mg 23%
Vitamin B2 0.26mg 0.44mg 14%
Copper 0.17mg 0.293mg 14%
Folate 80µg 30µg 13%
Fiber 1.1g 4g 12%
Vitamin C 69mg 80mg 12%
Manganese 0.553mg 0.782mg 10%
Vitamin B1 0.08mg 0.16mg 7%
Potassium 606mg 452mg 5%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Vitamin B5 0.242mg 0.092mg 3%
Protein 2.6g 4.2g 3%
Zinc 0.23mg 0.44mg 2%
Vitamin B6 0.247mg 0.274mg 2%
Vitamin B3 1mg 1.2mg 1%
Polyunsaturated fat 0.228g 0.351g 1%
Calories 32kcal 43kcal 1%
Sodium 14mg 43mg 1%
Phosphorus 76mg 72mg 1%
Iron 1.3mg 1.2mg 1%
Magnesium 38mg 34mg 1%
Carbs 5.5g 7.3g 1%
Fats 0.7g 0.8g 0%
Net carbs 4.4g 3.3g N/A
Sugar 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.023g 0.059g 0%
Monounsaturated fat 0.239g 0.15g 0%
Tryptophan 0.038mg 0%
Threonine 0.163mg 0%
Isoleucine 0.253mg 0%
Leucine 0.35mg 0%
Lysine 0.354mg 0%
Methionine 0.049mg 0%
Phenylalanine 0.166mg 0%
Valine 0.226mg 0%
Histidine 0.116mg 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
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more ProteinProtein +61.5%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +32.7%
Contains more OtherOther +88.9%
~equal in Water ~84.3g

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
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +59.3%
Contains more Poly. FatPolyunsaturated fat +53.9%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.