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  6. Garden cress vs. Bran

Garden cress vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Garden cress and Bran?

  • Garden cress is higher in Vitamin C, Vitamin A RAE, Folate, Vitamin B2, Vitamin B6, Potassium, Copper, and Calcium, yet Bran is higher in Manganese, and Selenium.
  • Garden cress's daily need coverage for Vitamin C is 77% more.

We used Cress, garden, raw and Oat bran, cooked types in this article.

Infographic

Garden cress vs Bran 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.
Garden cress
Garden cress
4
:
6
Bran
Bran
Contains more Calcium +710%
Contains more Iron +47.7%
Contains more Potassium +558.7%
Contains more Copper +157.6%
Contains more Phosphorus +56.6%
Contains less Sodium -92.9%
Contains more Zinc +130.4%
Contains more Manganese +74.3%
Contains more Selenium +755.6%
Equal in Magnesium - 40
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +710%
Contains more Iron +47.7%
Contains more Potassium +558.7%
Contains more Copper +157.6%
Contains more Phosphorus +56.6%
Contains less Sodium -92.9%
Contains more Zinc +130.4%
Contains more Manganese +74.3%
Contains more Selenium +755.6%
Equal in Magnesium - 40

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.
Garden cress
Garden cress
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +664.7%
Contains more Vitamin B3 +594.4%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +888%
Contains more Folate +1233.3%
Contains more Vitamin B1 +100%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +664.7%
Contains more Vitamin B3 +594.4%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +888%
Contains more Folate +1233.3%
Contains more Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Bran
Bran
Contains more Other +267.3%
Contains more Protein +23.5%
Contains more Fats +22.9%
Contains more Carbs +108%
Equal in Water - 84
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Other +267.3%
Contains more Protein +23.5%
Contains more Fats +22.9%
Contains more Carbs +108%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Bran
Bran
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +48.7%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +48.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Bran Opinion
Net carbs 4.4g 8.84g Bran
Protein 2.6g 3.21g Bran
Fats 0.7g 0.86g Bran
Carbs 5.5g 11.44g Bran
Calories 32kcal 40kcal Bran
Sugar 4.4g Bran
Fiber 1.1g 2.6g Bran
Calcium 81mg 10mg Garden cress
Iron 1.3mg 0.88mg Garden cress
Magnesium 38mg 40mg Bran
Phosphorus 76mg 119mg Bran
Potassium 606mg 92mg Garden cress
Sodium 14mg 1mg Bran
Zinc 0.23mg 0.53mg Bran
Copper 0.17mg 0.066mg Garden cress
Manganese 0.553mg 0.964mg Bran
Selenium 0.9µg 7.7µg Bran
Vitamin A 6917IU 0IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.16mg Bran
Vitamin B2 0.26mg 0.034mg Garden cress
Vitamin B3 1mg 0.144mg Garden cress
Vitamin B5 0.242mg 0.217mg Garden cress
Vitamin B6 0.247mg 0.025mg Garden cress
Folate 80µg 6µg Garden cress
Vitamin K 541.9µg Garden cress
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.023g 0.163g Garden cress
Monounsaturated Fat 0.239g 0.291g Bran
Polyunsaturated fat 0.228g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
187%
Garden cress
6%
Bran
Minerals Daily Need Coverage Score
33%
Garden cress
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.