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  6. Garden cress vs. Cereal

Garden cress vs. Cereal — In-Depth Nutrition Comparison

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Differences between garden cress and cereal

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc.
  • Cereal's daily need coverage for vitamin B1 is 517% higher.
  • The amount of sodium in garden cress is lower.

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

Infographic

Garden cress vs Cereal 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +477.1%
Contains more CopperCopper +24.1%
Contains less SodiumSodium -98.2%
Contains more IronIron +2520%
Contains more ZincZinc +3204.3%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +600%
~equal in Phosphorus ~77mg

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%
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%
Contains more Vitamin CVitamin C +79.2%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.226mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Garden cress Cereal DV% diff.
Vitamin B1 0.08mg 6.288mg 517%
Vitamin K 541.9µg 0µg 452%
Vitamin B6 0.247mg 5.986mg 441%
Iron 1.3mg 34.06mg 410%
Vitamin B2 0.26mg 3.87mg 278%
Vitamin B3 1mg 29.62mg 179%
Zinc 0.23mg 7.6mg 67%
Vitamin A 346µg 814µg 52%
Vitamin C 69mg 38.5mg 34%
Sodium 14mg 795mg 34%
Carbs 5.5g 86.85g 27%
Folate 80µg 20%
Calories 32kcal 378kcal 17%
Potassium 606mg 105mg 15%
Manganese 0.553mg 0.79mg 10%
Selenium 0.9µg 6.3µg 10%
Protein 2.6g 6.06g 7%
Calcium 81mg 10mg 7%
Magnesium 38mg 19mg 5%
Copper 0.17mg 0.137mg 4%
Choline 19.5mg 4%
Vitamin E 0.7mg 0.08mg 4%
Fiber 1.1g 1.4g 1%
Fats 0.7g 1.08g 1%
Saturated fat 0.023g 0.26g 1%
Polyunsaturated fat 0.228g 0.354g 1%
Net carbs 4.4g 85.45g N/A
Sugar 4.4g 10.35g N/A
Phosphorus 76mg 77mg 0%
Vitamin B5 0.242mg 0.226mg 0%
Monounsaturated fat 0.239g 0.204g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
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
Contains more WaterWater +2265.1%
Contains more ProteinProtein +133.1%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +1479.1%
Contains more OtherOther +23.9%

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
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
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +17.2%
Contains more Poly. FatPolyunsaturated fat +55.3%

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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. 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.