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Garden cress vs Lettuce - In-Depth Nutrition Comparison

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What are the main differences between Garden cress and Lettuce?

  • Lettuce has less Vitamin K, Vitamin C, Copper, Vitamin B2, Manganese, Potassium, Vitamin B6, Folate, Phosphorus, and Magnesium than Garden cress.
  • Garden cress's daily need coverage for Vitamin K is 346% higher.
  • Garden cress has 8 times more Vitamin C than Lettuce. Garden cress has 69mg of Vitamin C, while Lettuce has 9.2mg.

We used Cress, garden, raw and Lettuce, green leaf, raw types in this comparison.

Infographic

Garden cress vs Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +125%
Contains more Iron +51.2%
Contains more Magnesium +192.3%
Contains more Phosphorus +162.1%
Contains more Potassium +212.4%
Contains less Sodium -50%
Contains more Zinc +27.8%
Contains more Copper +486.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +125%
Contains more Iron +51.2%
Contains more Magnesium +192.3%
Contains more Phosphorus +162.1%
Contains more Potassium +212.4%
Contains less Sodium -50%
Contains more Zinc +27.8%
Contains more Copper +486.2%

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
:
Contains more Vitamin E +218.2%
Contains more Vitamin C +650%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +174.4%
Contains more Folate +110.5%
Contains more Vitamin K +329.1%
Equal in Vitamin A - 7405
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +218.2%
Contains more Vitamin C +650%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +174.4%
Contains more Folate +110.5%
Contains more Vitamin K +329.1%
Equal in Vitamin A - 7405

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 Lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Lettuce Opinion
Net carbs 4.4g 1.57g Garden cress
Protein 2.6g 1.36g Garden cress
Fats 0.7g 0.15g Garden cress
Carbs 5.5g 2.87g Garden cress
Calories 32kcal 15kcal Garden cress
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 4.4g 0.78g Lettuce
Fiber 1.1g 1.3g Lettuce
Calcium 81mg 36mg Garden cress
Iron 1.3mg 0.86mg Garden cress
Magnesium 38mg 13mg Garden cress
Phosphorus 76mg 29mg Garden cress
Potassium 606mg 194mg Garden cress
Sodium 14mg 28mg Garden cress
Zinc 0.23mg 0.18mg Garden cress
Copper 0.17mg 0.029mg Garden cress
Vitamin A 6917IU 7405IU Lettuce
Vitamin E 0.7mg 0.22mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 69mg 9.2mg Garden cress
Vitamin B1 0.08mg 0.07mg Garden cress
Vitamin B2 0.26mg 0.08mg Garden cress
Vitamin B3 1mg 0.375mg Garden cress
Vitamin B5 0.242mg 0.134mg Garden cress
Vitamin B6 0.247mg 0.09mg Garden cress
Folate 80µg 38µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 541.9µg 126.3µg Garden cress
Tryptophan mg 0.009mg Lettuce
Threonine mg 0.059mg Lettuce
Isoleucine mg 0.084mg Lettuce
Leucine mg 0.079mg Lettuce
Lysine mg 0.084mg Lettuce
Methionine mg 0.016mg Lettuce
Phenylalanine mg 0.055mg Lettuce
Valine mg 0.07mg Lettuce
Histidine mg 0.022mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.023g 0.02g Lettuce
Monounsaturated Fat 0.239g 0.006g Garden cress
Polyunsaturated fat 0.228g 0.082g Garden cress

Which food is preferable for your diet?

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

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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
75
Lettuce
Mineral Summary Score
31
Garden cress
13
Lettuce

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
8%
Lettuce
Carbohydrates
6%
Garden cress
3%
Lettuce
Fats
3%
Garden cress
1%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 14mg)
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 - $0.5)
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

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.