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  6. Garden cress vs. Wheat Bread

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

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How are garden cress and wheat Bread different?

  • Garden cress is richer in vitamin K, vitamin A, and vitamin C, while wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, and phosphorus.
  • Garden cress covers your daily need for vitamin K, 447% more than wheat Bread.
  • Garden cress is lower in sodium.

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

Infographic

Garden cress vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +171.7%
Contains less SodiumSodium -97.7%
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%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Garden cress Wheat Bread DV% diff.
Vitamin K 541.9µg 5.7µg 447%
Vitamin C 69mg 0.2mg 76%
Selenium 0.9µg 33.4µg 59%
Vitamin A 346µg 0µg 38%
Manganese 0.553mg 1.377mg 36%
Iron 1.3mg 4.09mg 35%
Vitamin B3 1mg 6.25mg 33%
Vitamin B1 0.08mg 0.439mg 30%
Sodium 14mg 601mg 26%
Protein 2.6g 12.96g 21%
Carbs 5.5g 55.77g 17%
Phosphorus 76mg 188mg 16%
Calories 32kcal 313kcal 14%
Fiber 1.1g 4.7g 14%
Zinc 0.23mg 1.47mg 11%
Potassium 606mg 223mg 11%
Polyunsaturated fat 0.228g 1.72g 10%
Vitamin B2 0.26mg 0.382mg 9%
Calcium 81mg 165mg 8%
Vitamin B6 0.247mg 0.153mg 7%
Magnesium 38mg 59mg 5%
Fats 0.7g 4.27g 5%
Vitamin B5 0.242mg 0.456mg 4%
Saturated fat 0.023g 0.989g 4%
Vitamin E 0.7mg 0.24mg 3%
Copper 0.17mg 0.198mg 3%
Folate 80µg 86µg 2%
Monounsaturated fat 0.239g 1.019g 2%
Net carbs 4.4g 51.07g N/A
Sugar 4.4g 6.42g N/A
Choline 19.5mg 22.1mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
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
Contains more WaterWater +269%
Contains more ProteinProtein +398.5%
Contains more FatsFats +510%
Contains more CarbsCarbs +914%
Contains more OtherOther +53.9%

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

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