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  6. Garden cress vs. Leek

Garden cress vs. Leek — In-Depth Nutrition Comparison

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How are garden cress and leeks different?

  • Garden cress is higher in vitamin K, vitamin C, vitamin A, vitamin B2, potassium, phosphorus, and copper; however, leeks are richer in iron.
  • Daily need coverage for vitamin K for garden cress is 412% higher.
  • Garden cress contains 9 times more vitamin B2 than leeks. While garden cress contains 0.26mg of vitamin B2, leeks contain only 0.03mg.

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

Infographic

Garden cress vs Leek infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Leek
Leek
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +37.3%
Contains more PotassiumPotassium +236.7%
Contains more CopperCopper +41.7%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +117.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +15%
Contains more IronIron +61.5%
Contains more SeleniumSelenium +11.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Leek
Leek
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin AVitamin A +316.9%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more Vitamin KVitamin K +1053%
Contains more FolateFolate +25%
Contains more Vitamin EVitamin E +31.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Leek DV% diff.
Vitamin K 541.9µg 47µg 412%
Vitamin C 69mg 12mg 63%
Vitamin A 346µg 83µg 29%
Vitamin B2 0.26mg 0.03mg 18%
Potassium 606mg 180mg 13%
Iron 1.3mg 2.1mg 10%
Copper 0.17mg 0.12mg 6%
Phosphorus 76mg 35mg 6%
Vitamin B3 1mg 0.4mg 4%
Folate 80µg 64µg 4%
Carbs 5.5g 14.15g 3%
Fiber 1.1g 1.8g 3%
Manganese 0.553mg 0.481mg 3%
Protein 2.6g 1.5g 2%
Magnesium 38mg 28mg 2%
Calcium 81mg 59mg 2%
Vitamin B1 0.08mg 0.06mg 2%
Vitamin B5 0.242mg 0.14mg 2%
Choline 19.5mg 9.5mg 2%
Calories 32kcal 61kcal 1%
Fats 0.7g 0.3g 1%
Zinc 0.23mg 0.12mg 1%
Vitamin E 0.7mg 0.92mg 1%
Vitamin B6 0.247mg 0.233mg 1%
Monounsaturated fat 0.239g 0.004g 1%
Protein per 100 calories 8.1g 2.5g N/A
Calories per 10 g protein 123kcal 407kcal N/A
Weight per 100 calories 313g 164g N/A
Net carbs 4.4g 12.35g N/A
Sugar 4.4g 3.9g N/A
Sodium 14mg 20mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.023g 0.04g 0%
Polyunsaturated fat 0.228g 0.166g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +73.3%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +157.3%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Leek
Leek
0
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -42.5%
Contains more Mono. FatMonounsaturated fat +5875%
Contains more Poly. FatPolyunsaturated fat +37.3%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.