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  6. Garden cress vs. Lentil

Garden cress vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between garden cress and lentil

  • Garden cress has more vitamin K, vitamin A, vitamin C, and vitamin B2, while lentil has more fiber, iron, folate, phosphorus, zinc, and copper.
  • Garden cress covers your daily need for vitamin K, 450% more than lentil.
  • Garden cress contains 865 times more vitamin A than lentil. While garden cress contains 6917IU of vitamin A, lentil contains only 8IU.

These are the specific foods used in this comparison Cress, garden, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Garden cress vs Lentil 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%
Lentil
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +326.3%
Contains more PotassiumPotassium +64.2%
Contains more ManganeseManganese +11.9%
Contains more IronIron +156.2%
Contains more CopperCopper +47.6%
Contains more ZincZinc +452.2%
Contains more PhosphorusPhosphorus +136.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +211.1%
~equal in Magnesium ~36mg

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%
Lentil
Lentil
4
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B2Vitamin B2 +256.2%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin KVitamin K +31776.5%
Contains more Vitamin B1Vitamin B1 +111.3%
Contains more Vitamin B5Vitamin B5 +163.6%
Contains more FolateFolate +126.3%
Contains more CholineCholine +67.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Lentil DV% diff.
Vitamin K 541.9µg 1.7µg 450%
Vitamin C 69mg 1.5mg 75%
Vitamin A 346µg 0µg 38%
Fiber 1.1g 7.9g 27%
Folate 80µg 181µg 25%
Iron 1.3mg 3.33mg 25%
Phosphorus 76mg 180mg 15%
Vitamin B2 0.26mg 0.073mg 14%
Protein 2.6g 9.02g 13%
Copper 0.17mg 0.251mg 9%
Zinc 0.23mg 1.27mg 9%
Vitamin B5 0.242mg 0.638mg 8%
Vitamin B1 0.08mg 0.169mg 7%
Potassium 606mg 369mg 7%
Calcium 81mg 19mg 6%
Vitamin B6 0.247mg 0.178mg 5%
Carbs 5.5g 20.13g 5%
Calories 32kcal 116kcal 4%
Vitamin E 0.7mg 0.11mg 4%
Manganese 0.553mg 0.494mg 3%
Selenium 0.9µg 2.8µg 3%
Choline 19.5mg 32.7mg 2%
Sodium 14mg 2mg 1%
Fats 0.7g 0.38g 0%
Net carbs 4.4g 12.23g N/A
Magnesium 38mg 36mg 0%
Sugar 4.4g 1.8g N/A
Vitamin B3 1mg 1.06mg 0%
Saturated fat 0.023g 0.053g 0%
Monounsaturated fat 0.239g 0.064g 0%
Polyunsaturated fat 0.228g 0.175g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 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
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +84.2%
Contains more WaterWater +28.4%
Contains more OtherOther +116.9%
Contains more ProteinProtein +246.9%
Contains more CarbsCarbs +266%

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
Lentil
Lentil
0
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Mono. FatMonounsaturated fat +273.4%
Contains more Poly. FatPolyunsaturated fat +30.3%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.