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  6. Wheat Bread vs. Garden cress

Wheat Bread vs. Garden cress — In-Depth Nutrition Comparison

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How are wheat Bread and garden cress different?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, and phosphorus, while garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 447% more than wheat Bread.
  • Wheat Bread contains 43 times more sodium than garden cress. Wheat Bread contains 601mg of sodium, while garden cress contains 14mg.

Bread, wheat, toasted and Cress, garden, raw types were used in this article.

Infographic

Wheat Bread vs Garden cress infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +55.3%
Contains more CalciumCalcium +103.7%
Contains more IronIron +214.6%
Contains more CopperCopper +16.5%
Contains more ZincZinc +539.1%
Contains more PhosphorusPhosphorus +147.4%
Contains more ManganeseManganese +149%
Contains more SeleniumSelenium +3611.1%
Contains more PotassiumPotassium +171.7%
Contains less SodiumSodium -97.7%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +448.8%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more CholineCholine +13.3%
Contains more Vitamin CVitamin C +34400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin KVitamin K +9407%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Garden cress DV% diff.
Vitamin K 5.7µg 541.9µg 447%
Vitamin C 0.2mg 69mg 76%
Selenium 33.4µg 0.9µg 59%
Vitamin A 0µg 346µg 38%
Manganese 1.377mg 0.553mg 36%
Iron 4.09mg 1.3mg 35%
Vitamin B3 6.25mg 1mg 33%
Vitamin B1 0.439mg 0.08mg 30%
Sodium 601mg 14mg 26%
Protein 12.96g 2.6g 21%
Carbs 55.77g 5.5g 17%
Phosphorus 188mg 76mg 16%
Calories 313kcal 32kcal 14%
Fiber 4.7g 1.1g 14%
Zinc 1.47mg 0.23mg 11%
Potassium 223mg 606mg 11%
Polyunsaturated fat 1.72g 0.228g 10%
Vitamin B2 0.382mg 0.26mg 9%
Calcium 165mg 81mg 8%
Vitamin B6 0.153mg 0.247mg 7%
Magnesium 59mg 38mg 5%
Fats 4.27g 0.7g 5%
Vitamin B5 0.456mg 0.242mg 4%
Saturated fat 0.989g 0.023g 4%
Vitamin E 0.24mg 0.7mg 3%
Copper 0.198mg 0.17mg 3%
Folate 86µg 80µg 2%
Monounsaturated fat 1.019g 0.239g 2%
Net carbs 51.07g 4.4g N/A
Sugar 6.42g 4.4g N/A
Choline 22.1mg 19.5mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +398.5%
Contains more FatsFats +510%
Contains more CarbsCarbs +914%
Contains more OtherOther +53.9%
Contains more WaterWater +269%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +326.4%
Contains more Poly. FatPolyunsaturated fat +654.4%
Contains less Sat. FatSaturated fat -97.7%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.