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  6. Jerky vs. Garden cress

Jerky vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between Jerky and Garden cress

  • Jerky has more Zinc, Iron, Phosphorus, and Vitamin B12, however, Garden cress is higher in Vitamin K, Vitamin C, Vitamin A RAE, and Manganese.
  • Garden cress covers your daily Vitamin K needs 450% more than Jerky.
  • Garden cress has less Saturated Fat.

Food varieties used in this article are Snacks, beef jerky, chopped and formed and Cress, garden, raw.

Infographic

Jerky 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.
Jerky
Jerky
6
:
4
Garden cress
Garden cress
Contains more Iron +316.9%
Contains more Magnesium +34.2%
Contains more Phosphorus +435.5%
Contains more Zinc +3426.1%
Contains more Copper +33.5%
Contains more Selenium +1088.9%
Contains more Calcium +305%
Contains less Sodium -99.3%
Contains more Manganese +398.2%
Equal in Potassium - 606
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +316.9%
Contains more Magnesium +34.2%
Contains more Phosphorus +435.5%
Contains more Zinc +3426.1%
Contains more Copper +33.5%
Contains more Selenium +1088.9%
Contains more Calcium +305%
Contains less Sodium -99.3%
Contains more Manganese +398.2%
Equal in Potassium - 606

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.
Jerky
Jerky
5
:
7
Garden cress
Garden cress
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B3 +73.2%
Contains more Folate +67.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +38%
Contains more Vitamin K +23460.9%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +92.5%
Contains more Vitamin B3 +73.2%
Contains more Folate +67.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +83.1%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +38%
Contains more Vitamin K +23460.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
:
1
Garden cress
Garden cress
Contains more Protein +1176.9%
Contains more Fats +3557.1%
Contains more Carbs +100%
Contains more Other +280%
Contains more Water +282.7%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
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
Contains more Protein +1176.9%
Contains more Fats +3557.1%
Contains more Carbs +100%
Contains more Other +280%
Contains more Water +282.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +4630.1%
Contains more Polyunsaturated fat +343.4%
Contains less Saturated Fat -99.8%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +4630.1%
Contains more Polyunsaturated fat +343.4%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerky Garden cress
Rich in minerals ok
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 Equal

All nutrients comparison - raw data values

Nutrient Jerky Garden cress Opinion
Net carbs 9.2g 4.4g Jerky
Protein 33.2g 2.6g Jerky
Fats 25.6g 0.7g Jerky
Carbs 11g 5.5g Jerky
Calories 410kcal 32kcal Jerky
Sugar 9g 4.4g Garden cress
Fiber 1.8g 1.1g Jerky
Calcium 20mg 81mg Garden cress
Iron 5.42mg 1.3mg Jerky
Magnesium 51mg 38mg Jerky
Phosphorus 407mg 76mg Jerky
Potassium 597mg 606mg Garden cress
Sodium 2081mg 14mg Garden cress
Zinc 8.11mg 0.23mg Jerky
Copper 0.227mg 0.17mg Jerky
Manganese 0.111mg 0.553mg Garden cress
Selenium 10.7µg 0.9µg Jerky
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.49mg 0.7mg Garden cress
Vitamin D 11IU 0IU Jerky
Vitamin D 0.3µg 0µg Jerky
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.154mg 0.08mg Jerky
Vitamin B2 0.142mg 0.26mg Garden cress
Vitamin B3 1.732mg 1mg Jerky
Vitamin B5 0.163mg 0.242mg Garden cress
Vitamin B6 0.179mg 0.247mg Garden cress
Folate 134µg 80µg Jerky
Vitamin B12 0.99µg 0µg Jerky
Vitamin K 2.3µg 541.9µg Garden cress
Cholesterol 48mg 0mg Garden cress
Saturated Fat 10.85g 0.023g Garden cress
Monounsaturated Fat 11.305g 0.239g Jerky
Polyunsaturated fat 1.011g 0.228g Jerky

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Garden cress
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
34%
Jerky
187%
Garden cress
Minerals Daily Need Coverage Score
111%
Jerky
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 4.6g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 2067mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 10.827g)
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 - $4)
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.