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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, 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.

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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 Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +61.5%
Contains more Calcium +37.3%
Contains more Potassium +236.7%
Contains more Magnesium +35.7%
Contains more Copper +41.7%
Contains more Zinc +91.7%
Contains more Phosphorus +117.1%
Contains less Sodium -30%

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 C +475%
Contains more Vitamin A +314.9%
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 Vitamin K +1053%
Contains more Folate +25%
Equal in Vitamin B6 - 0.247
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin E +31.4%
Contains more Vitamin C +475%
Contains more Vitamin A +314.9%
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 Vitamin K +1053%
Contains more Folate +25%
Equal in Vitamin B6 - 0.247

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.