Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Leek

Garden cress vs. Leek — In-Depth Nutrition Comparison

Compare

How are Garden cress and Leek different?

  • Garden cress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B2, Potassium, Phosphorus, and Copper, however, Leek is richer in Iron.
  • Daily need coverage for Vitamin K from Garden cress is 412% higher.
  • Garden cress contains 9 times more Vitamin B2 than Leek. While Garden cress contains 0.26mg of Vitamin B2, Leek contains only 0.03mg.

Cress, garden, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Garden cress vs Leek 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.
Garden cress
Garden cress
8
:
2
Leek
Leek
Contains more Calcium +37.3%
Contains more Magnesium +35.7%
Contains more Phosphorus +117.1%
Contains more Potassium +236.7%
Contains less Sodium -30%
Contains more Zinc +91.7%
Contains more Copper +41.7%
Contains more Manganese +15%
Contains more Iron +61.5%
Contains more Selenium +11.1%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +37.3%
Contains more Magnesium +35.7%
Contains more Phosphorus +117.1%
Contains more Potassium +236.7%
Contains less Sodium -30%
Contains more Zinc +91.7%
Contains more Copper +41.7%
Contains more Manganese +15%
Contains more Iron +61.5%
Contains more Selenium +11.1%

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.
Garden cress
Garden cress
9
:
1
Leek
Leek
Contains more Vitamin A +314.9%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Folate +25%
Contains more Vitamin K +1053%
Contains more Vitamin E +31.4%
Equal in Vitamin B6 - 0.233
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +314.9%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Folate +25%
Contains more Vitamin K +1053%
Contains more Vitamin E +31.4%
Equal in Vitamin B6 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
4
:
1
Leek
Leek
Contains more Protein +73.3%
Contains more Fats +133.3%
Contains more Other +71.4%
Contains more Carbs +157.3%
Equal in Water - 83
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +73.3%
Contains more Fats +133.3%
Contains more Other +71.4%
Contains more Carbs +157.3%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Leek
Leek
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +5875%
Contains more Polyunsaturated fat +37.3%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +5875%
Contains more Polyunsaturated fat +37.3%

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 Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Leek Opinion
Net carbs 4.4g 12.35g Leek
Protein 2.6g 1.5g Garden cress
Fats 0.7g 0.3g Garden cress
Carbs 5.5g 14.15g Leek
Calories 32kcal 61kcal Leek
Sugar 4.4g 3.9g Leek
Fiber 1.1g 1.8g Leek
Calcium 81mg 59mg Garden cress
Iron 1.3mg 2.1mg Leek
Magnesium 38mg 28mg Garden cress
Phosphorus 76mg 35mg Garden cress
Potassium 606mg 180mg Garden cress
Sodium 14mg 20mg Garden cress
Zinc 0.23mg 0.12mg Garden cress
Copper 0.17mg 0.12mg Garden cress
Manganese 0.553mg 0.481mg Garden cress
Selenium 0.9µg 1µg Leek
Vitamin A 6917IU 1667IU Garden cress
Vitamin A RAE 346µg 83µg Garden cress
Vitamin E 0.7mg 0.92mg Leek
Vitamin C 69mg 12mg Garden cress
Vitamin B1 0.08mg 0.06mg Garden cress
Vitamin B2 0.26mg 0.03mg Garden cress
Vitamin B3 1mg 0.4mg Garden cress
Vitamin B5 0.242mg 0.14mg Garden cress
Vitamin B6 0.247mg 0.233mg Garden cress
Folate 80µg 64µg Garden cress
Vitamin K 541.9µg 47µg Garden cress
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.023g 0.04g Garden cress
Monounsaturated Fat 0.239g 0.004g Garden cress
Polyunsaturated fat 0.228g 0.166g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

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
187%
Garden cress
35%
Leek
Minerals Daily Need Coverage Score
33%
Garden cress
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.