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  6. Buckwheat vs. Garden cress

Buckwheat vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and garden cress

  • Buckwheat has more fiber, while garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, folate, potassium, vitamin B6, calcium, and manganese.
  • Garden cress covers your daily need for vitamin K, 450% more than buckwheat.
  • Buckwheat contains 2 times more fiber than garden cress. While buckwheat contains 2.7g of fiber, garden cress contains only 1.1g.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cress, garden, raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +34.2%
Contains more ZincZinc +165.2%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +1057.1%
Contains more PotassiumPotassium +588.6%
Contains more IronIron +62.5%
Contains more CopperCopper +16.4%
Contains more ManganeseManganese +37.2%
~equal in Phosphorus ~76mg

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 B5Vitamin B5 +48.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +677.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +28421.1%
Contains more FolateFolate +471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Buckwheat Garden cress DV% diff.
Vitamin K 1.9µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Folate 14µg 80µg 17%
Vitamin B2 0.039mg 0.26mg 17%
Potassium 88mg 606mg 15%
Vitamin B6 0.077mg 0.247mg 13%
Calcium 7mg 81mg 7%
Manganese 0.403mg 0.553mg 7%
Iron 0.8mg 1.3mg 6%
Fiber 2.7g 1.1g 6%
Carbs 19.94g 5.5g 5%
Vitamin E 0.09mg 0.7mg 4%
Calories 92kcal 32kcal 3%
Vitamin B1 0.04mg 0.08mg 3%
Zinc 0.61mg 0.23mg 3%
Copper 0.146mg 0.17mg 3%
Magnesium 51mg 38mg 3%
Selenium 2.2µg 0.9µg 2%
Protein 3.38g 2.6g 2%
Vitamin B5 0.359mg 0.242mg 2%
Saturated fat 0.134g 0.023g 1%
Phosphorus 70mg 76mg 1%
Fats 0.62g 0.7g 0%
Net carbs 17.24g 4.4g N/A
Sugar 0.9g 4.4g N/A
Sodium 4mg 14mg 0%
Vitamin B3 0.94mg 1mg 0%
Choline 20.1mg 19.5mg 0%
Monounsaturated fat 0.188g 0.239g 0%
Polyunsaturated fat 0.188g 0.228g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +30%
Contains more CarbsCarbs +262.5%
Contains more FatsFats +12.9%
Contains more WaterWater +18.2%
Contains more OtherOther +318.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -82.8%
Contains more Mono. FatMonounsaturated fat +27.1%
Contains more Poly. FatPolyunsaturated fat +21.3%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.