Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garden cress vs Lettuce - In-Depth Nutrition Comparison

Compare

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
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
:
Contains more Iron +51.2%
Contains more Calcium +125%
Contains more Potassium +212.4%
Contains more Magnesium +192.3%
Contains more Copper +486.2%
Contains more Zinc +27.8%
Contains more Phosphorus +162.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Contains more Iron +51.2%
Contains more Calcium +125%
Contains more Potassium +212.4%
Contains more Magnesium +192.3%
Contains more Copper +486.2%
Contains more Zinc +27.8%
Contains more Phosphorus +162.1%
Contains less Sodium -50%

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 C +650%
Contains more Vitamin E +218.2%
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 Vitamin K +329.1%
Contains more Folate +110.5%
Equal in Vitamin A - 7405
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 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Contains more Vitamin C +650%
Contains more Vitamin E +218.2%
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 Vitamin K +329.1%
Contains more Folate +110.5%
Equal in Vitamin A - 7405

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Lettuce
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?
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)

All nutrients comparison - raw data values

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

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.