Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Goat vs. Garden cress — In-Depth Nutrition Comparison

Compare

Important differences between goat and garden cress

  • Goat has more vitamin B12, zinc, iron, vitamin B2, and selenium; however, garden cress has more vitamin K, vitamin A, vitamin C, and manganese.
  • Garden cress's daily need coverage for vitamin K is 451% more.
  • Garden cress is lower in cholesterol.

The food varieties used in the comparison are Game meat, goat, cooked, roasted and Cress, garden, raw.

Infographic

Goat vs Garden cress 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.
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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%
Contains more IronIron +186.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +2191.3%
Contains more PhosphorusPhosphorus +164.5%
Contains more SeleniumSelenium +1211.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +49.6%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +1216.7%

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.
Goat
5
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 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +295%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +445.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +45058.3%
Contains more FolateFolate +1500%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +942.3%
Contains more FatsFats +332.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.1%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +469%
Contains less Sat. FatSaturated fat -97.5%
~equal in Polyunsaturated fat ~0.228g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Garden cress
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 Goat Garden cress DV% diff.
Vitamin K 1.2µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 2.6g 49%
Zinc 5.27mg 0.23mg 46%
Vitamin A 0µg 346µg 38%
Iron 3.73mg 1.3mg 30%
Vitamin B2 0.61mg 0.26mg 27%
Cholesterol 75mg 0mg 25%
Manganese 0.042mg 0.553mg 22%
Selenium 11.8µg 0.9µg 20%
Vitamin B6 0mg 0.247mg 19%
Folate 5µg 80µg 19%
Vitamin B3 3.95mg 1mg 18%
Phosphorus 201mg 76mg 18%
Choline 106.4mg 19.5mg 16%
Copper 0.303mg 0.17mg 15%
Magnesium 0mg 38mg 9%
Potassium 405mg 606mg 6%
Calcium 17mg 81mg 6%
Calories 143kcal 32kcal 6%
Vitamin B5 0.242mg 5%
Fiber 0g 1.1g 4%
Saturated fat 0.93g 0.023g 4%
Fats 3.03g 0.7g 4%
Sodium 86mg 14mg 3%
Monounsaturated fat 1.36g 0.239g 3%
Vitamin E 0.34mg 0.7mg 2%
Carbs 0g 5.5g 2%
Vitamin B1 0.09mg 0.08mg 1%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Polyunsaturated fat 0.23g 0.228g 0%
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

Which food is preferable for your diet?

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

People also compare

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
35%
Goat
150%
Garden cress
Minerals Daily Need Coverage Score
59%
Goat
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.907g)
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 - $2)
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.