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  6. Garden cress vs. Wild rice

Garden cress vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Garden cress and Wild rice

  • Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Folate, Vitamin B2, Manganese, Iron, and Vitamin B6, however, Wild rice has more Zinc.
  • Garden cress's daily need coverage for Vitamin K is 451% more.

The food varieties used in the comparison are Cress, garden, raw and Wild rice, cooked.

Infographic

Garden cress vs Wild rice 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
7
:
3
Wild rice
Wild rice
Contains more Calcium +2600%
Contains more Iron +116.7%
Contains more Magnesium +18.8%
Contains more Potassium +500%
Contains more Copper +40.5%
Contains more Manganese +96.1%
Contains more Selenium +12.5%
Contains less Sodium -78.6%
Contains more Zinc +482.6%
Equal in Phosphorus - 82
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2600%
Contains more Iron +116.7%
Contains more Magnesium +18.8%
Contains more Potassium +500%
Contains more Copper +40.5%
Contains more Manganese +96.1%
Contains more Selenium +12.5%
Contains less Sodium -78.6%
Contains more Zinc +482.6%
Equal in Phosphorus - 82

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
Wild rice
Wild rice
Contains more Vitamin A +230466.7%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +198.9%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +83%
Contains more Folate +207.7%
Contains more Vitamin K +108280%
Contains more Vitamin B3 +28.7%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +230466.7%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +198.9%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +83%
Contains more Folate +207.7%
Contains more Vitamin K +108280%
Contains more Vitamin B3 +28.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Wild rice
Wild rice
Contains more Fats +105.9%
Contains more Water +20.9%
Contains more Other +350%
Contains more Protein +53.5%
Contains more Carbs +288%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +105.9%
Contains more Water +20.9%
Contains more Other +350%
Contains more Protein +53.5%
Contains more Carbs +288%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
3
:
0
Wild rice
Wild rice
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +378%
Equal in Polyunsaturated fat - 0.213
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +378%
Equal in Polyunsaturated fat - 0.213

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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Wild rice Opinion
Net carbs 4.4g 19.54g Wild rice
Protein 2.6g 3.99g Wild rice
Fats 0.7g 0.34g Garden cress
Carbs 5.5g 21.34g Wild rice
Calories 32kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 4.4g 0.73g Wild rice
Fiber 1.1g 1.8g Wild rice
Calcium 81mg 3mg Garden cress
Iron 1.3mg 0.6mg Garden cress
Magnesium 38mg 32mg Garden cress
Phosphorus 76mg 82mg Wild rice
Potassium 606mg 101mg Garden cress
Sodium 14mg 3mg Wild rice
Zinc 0.23mg 1.34mg Wild rice
Copper 0.17mg 0.121mg Garden cress
Manganese 0.553mg 0.282mg Garden cress
Selenium 0.9µg 0.8µg Garden cress
Vitamin A 6917IU 3IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.24mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.052mg Garden cress
Vitamin B2 0.26mg 0.087mg Garden cress
Vitamin B3 1mg 1.287mg Wild rice
Vitamin B5 0.242mg 0.154mg Garden cress
Vitamin B6 0.247mg 0.135mg Garden cress
Folate 80µg 26µg Garden cress
Vitamin K 541.9µg 0.5µg Garden cress
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.023g 0.049g Garden cress
Monounsaturated Fat 0.239g 0.05g Garden cress
Polyunsaturated fat 0.228g 0.213g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
33%
Garden cress
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 57)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.