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Lettuce vs Garden cress - In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Garden cress?

  • Lettuce has less Vitamin K, Vitamin C, Copper, Vitamin B2, Manganese, Potassium, Vitamin B6, Folate, Phosphorus, and Magnesium than Garden cress.
  • Garden cress's daily need coverage for Vitamin K is 346% higher.

We used Lettuce, green leaf, raw and Cress, garden, raw types in this comparison.

Infographic

Lettuce 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 +51.2%
Contains more Calcium +125%
Contains more Potassium +212.4%
Contains more Magnesium +192.3%
Contains more Copper +486.2%
Contains more Zinc +27.8%
Contains more Phosphorus +162.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Contains more Iron +51.2%
Contains more Calcium +125%
Contains more Potassium +212.4%
Contains more Magnesium +192.3%
Contains more Copper +486.2%
Contains more Zinc +27.8%
Contains more Phosphorus +162.1%
Contains less Sodium -50%

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
:
Contains more Vitamin C +650%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +174.4%
Contains more Vitamin K +329.1%
Contains more Folate +110.5%
Equal in Vitamin A - 6917
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
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 C +650%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +80.6%
Contains more Vitamin B6 +174.4%
Contains more Vitamin K +329.1%
Contains more Folate +110.5%
Equal in Vitamin A - 6917

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
75
Lettuce
187
Garden cress
Mineral Summary Score
13
Lettuce
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
8%
Lettuce
16%
Garden cress
Carbohydrates
3%
Lettuce
6%
Garden cress
Fats
1%
Lettuce
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.
Lettuce Garden cress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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
Lettuce 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?
Lettuce
Lettuce is lower in Sugar (difference - 3.62g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.003g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 14mg)
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 - $0.5)
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 Lettuce Garden cress Opinion
Calories 15 32 Garden cress
Protein 1.36 2.6 Garden cress
Fats 0.15 0.7 Garden cress
Vitamin C 9.2 69 Garden cress
Carbs 2.87 5.5 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.3 Garden cress
Calcium 36 81 Garden cress
Potassium 194 606 Garden cress
Magnesium 13 38 Garden cress
Sugar 0.78 4.4 Lettuce
Fiber 1.3 1.1 Lettuce
Copper 0.029 0.17 Garden cress
Zinc 0.18 0.23 Garden cress
Starch 0 Lettuce
Phosphorus 29 76 Garden cress
Sodium 28 14 Garden cress
Vitamin A 7405 6917 Lettuce
Vitamin E 0.22 0.7 Garden cress
Vitamin D 0 0
Vitamin B1 0.07 0.08 Garden cress
Vitamin B2 0.08 0.26 Garden cress
Vitamin B3 0.375 1 Garden cress
Vitamin B5 0.134 0.242 Garden cress
Vitamin B6 0.09 0.247 Garden cress
Vitamin B12 0 0
Vitamin K 126.3 541.9 Garden cress
Folate 38 80 Garden cress
Trans Fat 0 0
Saturated Fat 0.02 0.023 Lettuce
Monounsaturated Fat 0.006 0.239 Garden cress
Polyunsaturated fat 0.082 0.228 Garden cress
Tryptophan 0.009 Lettuce
Threonine 0.059 Lettuce
Isoleucine 0.084 Lettuce
Leucine 0.079 Lettuce
Lysine 0.084 Lettuce
Methionine 0.016 Lettuce
Phenylalanine 0.055 Lettuce
Valine 0.07 Lettuce
Histidine 0.022 Lettuce
Fructose 0.43 Lettuce

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.