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  6. Cereal vs. Garden cress

Cereal vs. Garden cress — In-Depth Nutrition Comparison

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Differences between cereal and garden cress

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 517% higher.
  • Garden cress contains 57 times less sodium than cereal. Cereal contains 795mg of sodium, while garden cress contains 14mg.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cress, garden, raw.

Infographic

Cereal 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.
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +2520%
Contains more ZincZinc +3204.3%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +477.1%
Contains more CopperCopper +24.1%
Contains less SodiumSodium -98.2%
~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.
Cereal
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +135.3%
Contains more Vitamin B1Vitamin B1 +7760%
Contains more Vitamin B2Vitamin B2 +1388.5%
Contains more Vitamin B3Vitamin B3 +2862%
Contains more Vitamin B6Vitamin B6 +2323.5%
Contains more Vitamin CVitamin C +79.2%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Garden cress DV% diff.
Vitamin B1 6.288mg 0.08mg 517%
Vitamin K 0µg 541.9µg 452%
Vitamin B6 5.986mg 0.247mg 441%
Iron 34.06mg 1.3mg 410%
Vitamin B2 3.87mg 0.26mg 278%
Vitamin B3 29.62mg 1mg 179%
Zinc 7.6mg 0.23mg 67%
Vitamin A 814µg 346µg 52%
Vitamin C 38.5mg 69mg 34%
Sodium 795mg 14mg 34%
Carbs 86.85g 5.5g 27%
Folate 80µg 20%
Calories 378kcal 32kcal 17%
Potassium 105mg 606mg 15%
Manganese 0.79mg 0.553mg 10%
Selenium 6.3µg 0.9µg 10%
Protein 6.06g 2.6g 7%
Calcium 10mg 81mg 7%
Magnesium 19mg 38mg 5%
Copper 0.137mg 0.17mg 4%
Choline 19.5mg 4%
Vitamin E 0.08mg 0.7mg 4%
Fiber 1.4g 1.1g 1%
Fats 1.08g 0.7g 1%
Saturated fat 0.26g 0.023g 1%
Polyunsaturated fat 0.354g 0.228g 1%
Net carbs 85.45g 4.4g N/A
Sugar 10.35g 4.4g N/A
Phosphorus 77mg 76mg 0%
Vitamin B5 0.226mg 0.242mg 0%
Monounsaturated fat 0.204g 0.239g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +133.1%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +1479.1%
Contains more OtherOther +23.9%
Contains more WaterWater +2265.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 Poly. FatPolyunsaturated fat +55.3%
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +17.2%

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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. 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.