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  6. Lettuce vs. Garden cress

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

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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +212.4%
Contains more IronIron +51.2%
Contains more CopperCopper +486.2%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +121.2%
Contains more SeleniumSelenium +50%

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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
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%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +174.4%
Contains more Vitamin KVitamin K +329.1%
Contains more FolateFolate +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~346µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Garden cress DV% diff.
Vitamin K 126.3µg 541.9µg 346%
Vitamin C 9.2mg 69mg 66%
Copper 0.029mg 0.17mg 16%
Vitamin B2 0.08mg 0.26mg 14%
Manganese 0.25mg 0.553mg 13%
Potassium 194mg 606mg 12%
Vitamin B6 0.09mg 0.247mg 12%
Folate 38µg 80µg 11%
Phosphorus 29mg 76mg 7%
Magnesium 13mg 38mg 6%
Iron 0.86mg 1.3mg 6%
Calcium 36mg 81mg 5%
Vitamin B3 0.375mg 1mg 4%
Vitamin A 370µg 346µg 3%
Vitamin E 0.22mg 0.7mg 3%
Protein 1.36g 2.6g 2%
Vitamin B5 0.134mg 0.242mg 2%
Calories 15kcal 32kcal 1%
Fats 0.15g 0.7g 1%
Carbs 2.87g 5.5g 1%
Fiber 1.3g 1.1g 1%
Sodium 28mg 14mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.07mg 0.08mg 1%
Choline 13.6mg 19.5mg 1%
Monounsaturated fat 0.006g 0.239g 1%
Polyunsaturated fat 0.082g 0.228g 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 8.1g N/A
Calories per 10 g protein 110kcal 123kcal N/A
Weight per 100 calories 667g 313g N/A
Net carbs 1.57g 4.4g N/A
Sugar 0.78g 4.4g N/A
Zinc 0.18mg 0.23mg 0%
Saturated fat 0.02g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +91.2%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +91.6%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +3883.3%
Contains more Poly. FatPolyunsaturated fat +178%

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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. 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.