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  6. Garden cress vs. Lettuce

Garden cress vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between garden cress and lettuce?

  • Garden cress is richer in vitamin K, vitamin C, copper, vitamin B2, manganese, potassium, vitamin B6, folate, and phosphorus, yet lettuce is richer in vitamin A.
  • 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +212.4%
Contains more IronIron +51.2%
Contains more CopperCopper +486.2%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +121.2%
Contains more SeleniumSelenium +50%

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%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +174.4%
Contains more Vitamin KVitamin K +329.1%
Contains more FolateFolate +110.5%
Contains more CholineCholine +43.4%
~equal in Vitamin A ~370µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Lettuce DV% diff.
Vitamin K 541.9µg 126.3µg 346%
Vitamin C 69mg 9.2mg 66%
Copper 0.17mg 0.029mg 16%
Vitamin B2 0.26mg 0.08mg 14%
Manganese 0.553mg 0.25mg 13%
Potassium 606mg 194mg 12%
Vitamin B6 0.247mg 0.09mg 12%
Folate 80µg 38µg 11%
Phosphorus 76mg 29mg 7%
Magnesium 38mg 13mg 6%
Iron 1.3mg 0.86mg 6%
Calcium 81mg 36mg 5%
Vitamin B3 1mg 0.375mg 4%
Vitamin A 346µg 370µg 3%
Vitamin E 0.7mg 0.22mg 3%
Protein 2.6g 1.36g 2%
Vitamin B5 0.242mg 0.134mg 2%
Choline 19.5mg 13.6mg 1%
Monounsaturated fat 0.239g 0.006g 1%
Polyunsaturated fat 0.228g 0.082g 1%
Calories 32kcal 15kcal 1%
Vitamin B1 0.08mg 0.07mg 1%
Selenium 0.9µg 0.6µg 1%
Carbs 5.5g 2.87g 1%
Sodium 14mg 28mg 1%
Fats 0.7g 0.15g 1%
Fructose 0.43g 1%
Fiber 1.1g 1.3g 1%
Net carbs 4.4g 1.57g N/A
Sugar 4.4g 0.78g N/A
Zinc 0.23mg 0.18mg 0%
Saturated fat 0.023g 0.02g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +91.2%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +91.6%
Contains more OtherOther +181.3%
~equal in Water ~94.98g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +3883.3%
Contains more Poly. FatPolyunsaturated fat +178%
Contains less Sat. FatSaturated fat -13%

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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. 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.