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  6. Pork vs. Garden cress

Pork vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between pork and garden cress

  • Pork has more selenium, vitamin B1, vitamin B12, vitamin B3, and phosphorus; however, garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily vitamin K needs 452% more than pork.
  • Garden cress has less cholesterol.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Cress, garden, raw.

Infographic

Pork 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.
Pork
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 ZincZinc +939.1%
Contains more PhosphorusPhosphorus +223.7%
Contains more SeleniumSelenium +4933.3%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +326.3%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +49.4%
Contains more CopperCopper +132.9%
Contains less SodiumSodium -77.4%
Contains more ManganeseManganese +6044.4%

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.
Pork
Pork
8
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +996.3%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +403.7%
Contains more Vitamin B5Vitamin B5 +188.4%
Contains more Vitamin B6Vitamin B6 +87.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +381.5%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin EVitamin E +141.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%

All nutrients comparison - raw data values

Nutrient Pork Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Selenium 45.3µg 0.9µg 81%
Vitamin C 0.6mg 69mg 76%
Vitamin B1 0.877mg 0.08mg 66%
Protein 27.32g 2.6g 49%
Vitamin A 2µg 346µg 38%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B3 5.037mg 1mg 25%
Saturated fat 5.23g 0.023g 24%
Phosphorus 246mg 76mg 24%
Manganese 0.009mg 0.553mg 24%
Fats 13.92g 0.7g 20%
Zinc 2.39mg 0.23mg 20%
Folate 5µg 80µg 19%
Vitamin B6 0.464mg 0.247mg 17%
Monounsaturated fat 6.19g 0.239g 15%
Choline 93.9mg 19.5mg 14%
Calories 242kcal 32kcal 11%
Copper 0.073mg 0.17mg 11%
Vitamin B5 0.698mg 0.242mg 9%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Calcium 19mg 81mg 6%
Polyunsaturated fat 1.2g 0.228g 6%
Vitamin B2 0.321mg 0.26mg 5%
Iron 0.87mg 1.3mg 5%
Potassium 423mg 606mg 5%
Fiber 0g 1.1g 4%
Vitamin E 0.29mg 0.7mg 3%
Magnesium 28mg 38mg 2%
Carbs 0g 5.5g 2%
Sodium 62mg 14mg 2%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +950.8%
Contains more FatsFats +1888.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.5%
Contains more OtherOther +102.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +2490%
Contains more Poly. FatPolyunsaturated fat +426.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.