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Leek vs Garden cress - In-Depth Nutrition Comparison

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How are Leek and Garden cress different?

  • Leek is higher in Iron, however Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B2, Potassium, Phosphorus, and Copper.
  • Daily need coverage for Vitamin K from Garden cress is 412% higher.
  • Leek contains 2 times more Iron than Garden cress. While Leek contains 2.1mg of Iron, Garden cress contains only 1.3mg.

Leeks, (bulb and lower leaf-portion), raw and Cress, garden, raw are the varieties used in this article.

Infographic

Leek vs Garden cress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +61.5%
Contains more Calcium +37.3%
Contains more Magnesium +35.7%
Contains more Phosphorus +117.1%
Contains more Potassium +236.7%
Contains less Sodium -30%
Contains more Zinc +91.7%
Contains more Copper +41.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Iron +61.5%
Contains more Calcium +37.3%
Contains more Magnesium +35.7%
Contains more Phosphorus +117.1%
Contains more Potassium +236.7%
Contains less Sodium -30%
Contains more Zinc +91.7%
Contains more Copper +41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
1
:
Contains more Vitamin E +31.4%
Contains more Vitamin A +314.9%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Folate +25%
Contains more Vitamin K +1053%
Equal in Vitamin B6 - 0.247
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 E +31.4%
Contains more Vitamin A +314.9%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.9%
Contains more Folate +25%
Contains more Vitamin K +1053%
Equal in Vitamin B6 - 0.247

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Garden cress Opinion
Net carbs 12.35g 4.4g Leek
Protein 1.5g 2.6g Garden cress
Fats 0.3g 0.7g Garden cress
Carbs 14.15g 5.5g Leek
Calories 61kcal 32kcal Leek
Starch g g
Fructose g g
Sugar 3.9g 4.4g Leek
Fiber 1.8g 1.1g Leek
Calcium 59mg 81mg Garden cress
Iron 2.1mg 1.3mg Leek
Magnesium 28mg 38mg Garden cress
Phosphorus 35mg 76mg Garden cress
Potassium 180mg 606mg Garden cress
Sodium 20mg 14mg Garden cress
Zinc 0.12mg 0.23mg Garden cress
Copper 0.12mg 0.17mg Garden cress
Vitamin A 1667IU 6917IU Garden cress
Vitamin E 0.92mg 0.7mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 69mg Garden cress
Vitamin B1 0.06mg 0.08mg Garden cress
Vitamin B2 0.03mg 0.26mg Garden cress
Vitamin B3 0.4mg 1mg Garden cress
Vitamin B5 0.14mg 0.242mg Garden cress
Vitamin B6 0.233mg 0.247mg Garden cress
Folate 64µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 47µg 541.9µg Garden cress
Tryptophan 0.012mg mg Leek
Threonine 0.063mg mg Leek
Isoleucine 0.052mg mg Leek
Leucine 0.096mg mg Leek
Lysine 0.078mg mg Leek
Methionine 0.018mg mg Leek
Phenylalanine 0.055mg mg Leek
Valine 0.056mg mg Leek
Histidine 0.025mg mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.023g Garden cress
Monounsaturated Fat 0.004g 0.239g Garden cress
Polyunsaturated fat 0.166g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
187
Garden cress
Mineral Summary Score
24
Leek
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
16%
Garden cress
Carbohydrates
14%
Leek
6%
Garden cress
Fats
1%
Leek
3%
Garden cress

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.