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Garden cress vs. Liver — In-Depth Nutrition Comparison

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The main differences between Garden cress and Liver

  • Garden cress has more Vitamin C, however, Liver has more Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, and Copper.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Liver has 3 times less Vitamin C than Garden cress. Garden cress has 69mg of Vitamin C, while Liver has 23.6mg.

Food types used in this article are Cress, garden, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Garden cress vs Liver 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%
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +304%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +84.3%
Contains more IronIron +1278.5%
Contains more CopperCopper +272.9%
Contains more ZincZinc +2821.7%
Contains more PhosphorusPhosphorus +217.1%
Contains more SeleniumSelenium +7400%

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% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Liver
8
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +192.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +160.2%
Contains more Vitamin B1Vitamin B1 +222.5%
Contains more Vitamin B2Vitamin B2 +744.6%
Contains more Vitamin B3Vitamin B3 +743.5%
Contains more Vitamin B5Vitamin B5 +1872.7%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103.8%
~equal in Vitamin D ~µg

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
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +46.3%
Contains more WaterWater +39%
Contains more OtherOther +20%
Contains more ProteinProtein +900.8%
Contains more FatsFats +528.6%

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
Liver
2
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated Fat -98.4%
Contains more Mono. FatMonounsaturated Fat +163.6%
Contains more Poly. FatPolyunsaturated fat +360.5%

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 Liver
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Liver Opinion
Calories 32kcal 165kcal Liver
Protein 2.6g 26.02g Liver
Fats 0.7g 4.4g Liver
Vitamin C 69mg 23.6mg Garden cress
Net carbs 4.4g 3.76g Garden cress
Carbs 5.5g 3.76g Garden cress
Cholesterol 0mg 355mg Garden cress
Magnesium 38mg 14mg Garden cress
Calcium 81mg 10mg Garden cress
Potassium 606mg 150mg Garden cress
Iron 1.3mg 17.92mg Liver
Sugar 4.4g Liver
Fiber 1.1g 0g Garden cress
Copper 0.17mg 0.634mg Liver
Zinc 0.23mg 6.72mg Liver
Phosphorus 76mg 241mg Liver
Sodium 14mg 49mg Garden cress
Vitamin A 6917IU 17997IU Liver
Vitamin A 346µg 5405µg Liver
Vitamin E 0.7mg Garden cress
Manganese 0.553mg 0.3mg Garden cress
Selenium 0.9µg 67.5µg Liver
Vitamin B1 0.08mg 0.258mg Liver
Vitamin B2 0.26mg 2.196mg Liver
Vitamin B3 1mg 8.435mg Liver
Vitamin B5 0.242mg 4.774mg Liver
Vitamin B6 0.247mg 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 541.9µg Garden cress
Folate 80µg 163µg Liver
Choline 19.5mg Garden cress
Saturated Fat 0.023g 1.41g Garden cress
Monounsaturated Fat 0.239g 0.63g Liver
Polyunsaturated fat 0.228g 1.05g Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
173%
Garden cress
366%
Liver
Minerals Daily Need Coverage Score
33%
Garden cress
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.387g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.3)
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.
Which food is richer in vitamins?
?
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.