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  6. Garden cress vs. Pastrami

Garden cress vs. Pastrami — In-Depth Nutrition Comparison

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How are Garden cress and Pastrami different?

  • Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Manganese, while Pastrami is higher in Vitamin B12, Zinc, Selenium, and Vitamin B3.
  • Garden cress covers your daily need of Vitamin K 451% more than Pastrami.
  • Garden cress contains 230 times more Vitamin C than Pastrami. Garden cress contains 69mg of Vitamin C, while Pastrami contains 0.3mg.
  • Garden cress is lower in Sodium.

Cress, garden, raw and Beef, cured, pastrami types were used in this article.

Infographic

Garden cress vs Pastrami 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.
Garden cress
Garden cress
6
:
4
Pastrami
Pastrami
Contains more Calcium +710%
Contains more Magnesium +123.5%
Contains more Potassium +188.6%
Contains less Sodium -98.7%
Contains more Copper +86.8%
Contains more Manganese +1948.1%
Contains more Iron +70.8%
Contains more Phosphorus +130.3%
Contains more Zinc +2065.2%
Contains more Selenium +1866.7%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +710%
Contains more Magnesium +123.5%
Contains more Potassium +188.6%
Contains less Sodium -98.7%
Contains more Copper +86.8%
Contains more Manganese +1948.1%
Contains more Iron +70.8%
Contains more Phosphorus +130.3%
Contains more Zinc +2065.2%
Contains more Selenium +1866.7%

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.
Garden cress
Garden cress
8
:
4
Pastrami
Pastrami
Contains more Vitamin A +16369%
Contains more Vitamin E +483.3%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +11.8%
Contains more Folate +1233.3%
Contains more Vitamin K +77314.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +326%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.265
Garden cress
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%
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Contains more Vitamin A +16369%
Contains more Vitamin E +483.3%
Contains more Vitamin C +22900%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +11.8%
Contains more Folate +1233.3%
Contains more Vitamin K +77314.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +326%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.265

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Pastrami
Pastrami
Contains more Carbs +1427.8%
Contains more Water +28.6%
Contains more Protein +738.5%
Contains more Fats +731.4%
Contains more Other +38.3%
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more Carbs +1427.8%
Contains more Water +28.6%
Contains more Protein +738.5%
Contains more Fats +731.4%
Contains more Other +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Pastrami
Pastrami
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +57.2%
Contains more Monounsaturated Fat +786.2%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +57.2%
Contains more Monounsaturated Fat +786.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Pastrami
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Pastrami Opinion
Net carbs 4.4g 0.36g Garden cress
Protein 2.6g 21.8g Pastrami
Fats 0.7g 5.82g Pastrami
Carbs 5.5g 0.36g Garden cress
Calories 32kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 4.4g 0.1g Pastrami
Fiber 1.1g 0g Garden cress
Calcium 81mg 10mg Garden cress
Iron 1.3mg 2.22mg Pastrami
Magnesium 38mg 17mg Garden cress
Phosphorus 76mg 175mg Pastrami
Potassium 606mg 210mg Garden cress
Sodium 14mg 1078mg Garden cress
Zinc 0.23mg 4.98mg Pastrami
Copper 0.17mg 0.091mg Garden cress
Manganese 0.553mg 0.027mg Garden cress
Selenium 0.9µg 17.7µg Pastrami
Vitamin A 6917IU 42IU Garden cress
Vitamin A RAE 346µg 2µg Garden cress
Vitamin E 0.7mg 0.12mg Garden cress
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 69mg 0.3mg Garden cress
Vitamin B1 0.08mg 0.052mg Garden cress
Vitamin B2 0.26mg 0.161mg Garden cress
Vitamin B3 1mg 4.26mg Pastrami
Vitamin B5 0.242mg 0.265mg Pastrami
Vitamin B6 0.247mg 0.221mg Garden cress
Folate 80µg 6µg Garden cress
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 541.9µg 0.7µg Garden cress
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Cholesterol 0mg 68mg Garden cress
Saturated Fat 0.023g 2.681g Garden cress
Monounsaturated Fat 0.239g 2.118g Pastrami
Polyunsaturated fat 0.228g 0.145g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
187%
Garden cress
37%
Pastrami
Minerals Daily Need Coverage Score
33%
Garden cress
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1064mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 2.658g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.