Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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, 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Calcium +37.3%
Contains more Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%
Contains more Iron +61.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Calcium +37.3%
Contains more Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%
Contains more Iron +61.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Vitamin C +475%
Contains more Vitamin A +314.9%
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 Vitamin K +1053%
Contains more Folate +25%
Contains more Vitamin E +31.4%
Equal in Vitamin B6 - 0.233
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +475%
Contains more Vitamin A +314.9%
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 Vitamin K +1053%
Contains more Folate +25%
Contains more Vitamin E +31.4%
Equal in Vitamin B6 - 0.233

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
35
Leek
Mineral Summary Score
31
Garden cress
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
9%
Leek
Carbohydrates
6%
Garden cress
14%
Leek
Fats
3%
Garden cress
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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)

All nutrients comparison - raw data values

Nutrient Garden cress Leek Opinion
Calories 32 61 Leek
Protein 2.6 1.5 Garden cress
Fats 0.7 0.3 Garden cress
Vitamin C 69 12 Garden cress
Carbs 5.5 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 2.1 Leek
Calcium 81 59 Garden cress
Potassium 606 180 Garden cress
Magnesium 38 28 Garden cress
Sugar 4.4 3.9 Leek
Fiber 1.1 1.8 Leek
Copper 0.17 0.12 Garden cress
Zinc 0.23 0.12 Garden cress
Starch
Phosphorus 76 35 Garden cress
Sodium 14 20 Garden cress
Vitamin A 6917 1667 Garden cress
Vitamin E 0.7 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.08 0.06 Garden cress
Vitamin B2 0.26 0.03 Garden cress
Vitamin B3 1 0.4 Garden cress
Vitamin B5 0.242 0.14 Garden cress
Vitamin B6 0.247 0.233 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 47 Garden cress
Folate 80 64 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 0.04 Garden cress
Monounsaturated Fat 0.239 0.004 Garden cress
Polyunsaturated fat 0.228 0.166 Garden cress
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.