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  6. Garden cress vs. Barley flour

Garden cress vs. Barley flour — In-Depth Nutrition Comparison

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Summary of differences between garden cress and barley flour

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while barley flour has more selenium, fiber, vitamin B3, phosphorus, vitamin B1, manganese, and copper.
  • Garden cress covers your daily need for vitamin K, 450% more than barley flour.

These are the specific foods used in this comparison Cress, garden, raw and Barley flour or meal.

Infographic

Garden cress vs Barley flour 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more CalciumCalcium +153.1%
Contains more PotassiumPotassium +96.1%
Contains more MagnesiumMagnesium +152.6%
Contains more IronIron +106.2%
Contains more CopperCopper +101.8%
Contains more ZincZinc +769.6%
Contains more PhosphorusPhosphorus +289.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +87%
Contains more SeleniumSelenium +4088.9%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 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 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.8%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin KVitamin K +24531.8%
Contains more FolateFolate +900%
Contains more Vitamin B1Vitamin B1 +362.5%
Contains more Vitamin B3Vitamin B3 +526.9%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more CholineCholine +93.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Barley flour DV% diff.
Vitamin K 541.9µg 2.2µg 450%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 37.7µg 67%
Vitamin A 346µg 0µg 38%
Fiber 1.1g 10.1g 36%
Vitamin B3 1mg 6.269mg 33%
Phosphorus 76mg 296mg 31%
Vitamin B1 0.08mg 0.37mg 24%
Carbs 5.5g 74.52g 23%
Manganese 0.553mg 1.034mg 21%
Copper 0.17mg 0.343mg 19%
Folate 80µg 8µg 18%
Iron 1.3mg 2.68mg 17%
Protein 2.6g 10.5g 16%
Calories 32kcal 345kcal 16%
Zinc 0.23mg 2mg 16%
Magnesium 38mg 96mg 14%
Vitamin B2 0.26mg 0.114mg 11%
Vitamin B6 0.247mg 0.396mg 11%
Potassium 606mg 309mg 9%
Calcium 81mg 32mg 5%
Polyunsaturated fat 0.228g 0.771g 4%
Choline 19.5mg 37.8mg 3%
Vitamin B5 0.242mg 0.145mg 2%
Vitamin E 0.7mg 0.57mg 1%
Fats 0.7g 1.6g 1%
Saturated fat 0.023g 0.335g 1%
Net carbs 4.4g 64.42g N/A
Sugar 4.4g 0.8g N/A
Sodium 14mg 4mg 0%
Monounsaturated fat 0.239g 0.205g 0%
Tryptophan 0.175mg 0%
Threonine 0.356mg 0%
Isoleucine 0.383mg 0%
Leucine 0.713mg 0%
Lysine 0.391mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.589mg 0%
Valine 0.515mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +638.2%
Contains more OtherOther +41.7%
Contains more ProteinProtein +303.8%
Contains more FatsFats +128.6%
Contains more CarbsCarbs +1254.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +16.6%
Contains more Poly. FatPolyunsaturated fat +238.2%

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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
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.