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  6. Cracker vs. Garden cress

Cracker vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between Cracker and Garden cress

  • Cracker has more Iron, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin E , however, Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE.
  • Garden cress's daily need coverage for Vitamin K is 394% more.
  • Cracker has 242 times more Saturated Fat than Garden cress. Cracker has 5.562g of Saturated Fat, while Garden cress has 0.023g.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Cress, garden, raw.

Infographic

Cracker vs Garden cress 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.
Cracker
Cracker
5
:
5
Garden cress
Garden cress
Contains more Calcium +48.1%
Contains more Iron +210%
Contains more Phosphorus +226.3%
Contains more Zinc +113%
Contains more Selenium +644.4%
Contains more Magnesium +111.1%
Contains more Potassium +413.6%
Contains less Sodium -98.1%
Contains more Copper +63.5%
Contains more Manganese +12.6%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +48.1%
Contains more Iron +210%
Contains more Phosphorus +226.3%
Contains more Zinc +113%
Contains more Selenium +644.4%
Contains more Magnesium +111.1%
Contains more Potassium +413.6%
Contains less Sodium -98.1%
Contains more Copper +63.5%
Contains more Manganese +12.6%

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.
Cracker
Cracker
6
:
4
Garden cress
Garden cress
Contains more Vitamin E +332.9%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +335.2%
Contains more Vitamin B5 +72.3%
Contains more Folate +15%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +292.1%
Contains more Vitamin K +682%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
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%
Contains more Vitamin E +332.9%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +75.4%
Contains more Vitamin B3 +335.2%
Contains more Vitamin B5 +72.3%
Contains more Folate +15%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +292.1%
Contains more Vitamin K +682%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cracker
Cracker
4
:
1
Garden cress
Garden cress
Contains more Protein +155.4%
Contains more Fats +3675.7%
Contains more Carbs +1014.5%
Contains more Other +38.3%
Contains more Water +2747.1%
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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
Contains more Protein +155.4%
Contains more Fats +3675.7%
Contains more Carbs +1014.5%
Contains more Other +38.3%
Contains more Water +2747.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cracker
Cracker
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +2641.8%
Contains more Polyunsaturated fat +5661.8%
Contains less Saturated Fat -99.6%
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +2641.8%
Contains more Polyunsaturated fat +5661.8%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Garden cress Opinion
Net carbs 59g 4.4g Cracker
Protein 6.64g 2.6g Cracker
Fats 26.43g 0.7g Cracker
Carbs 61.3g 5.5g Cracker
Calories 510kcal 32kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 4.4g Garden cress
Fiber 2.3g 1.1g Cracker
Calcium 120mg 81mg Cracker
Iron 4.03mg 1.3mg Cracker
Magnesium 18mg 38mg Garden cress
Phosphorus 248mg 76mg Cracker
Potassium 118mg 606mg Garden cress
Sodium 726mg 14mg Garden cress
Zinc 0.49mg 0.23mg Cracker
Copper 0.104mg 0.17mg Garden cress
Manganese 0.491mg 0.553mg Garden cress
Selenium 6.7µg 0.9µg Cracker
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 3.03mg 0.7mg Cracker
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.416mg 0.08mg Cracker
Vitamin B2 0.456mg 0.26mg Cracker
Vitamin B3 4.352mg 1mg Cracker
Vitamin B5 0.417mg 0.242mg Cracker
Vitamin B6 0.063mg 0.247mg Garden cress
Folate 92µg 80µg Cracker
Vitamin K 69.3µg 541.9µg Garden cress
Tryptophan 0.084mg Cracker
Threonine 0.193mg Cracker
Isoleucine 0.246mg Cracker
Leucine 0.471mg Cracker
Lysine 0.103mg Cracker
Methionine 0.112mg Cracker
Phenylalanine 0.331mg Cracker
Valine 0.294mg Cracker
Histidine 0.145mg Cracker
Trans Fat 1.076g 0g Garden cress
Saturated Fat 5.562g 0.023g Garden cress
Monounsaturated Fat 6.553g 0.239g Cracker
Polyunsaturated fat 13.137g 0.228g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker Garden cress
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
53%
Cracker
187%
Garden cress
Minerals Daily Need Coverage Score
56%
Cracker
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 712mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 5.539g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 63)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.