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Garden cress vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between garden cress and graham cracker?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, and potassium, yet graham cracker is richer in iron, vitamin B3, manganese, phosphorus, and vitamin B1.
  • Garden cress's daily need coverage for vitamin K is 440% higher.
  • Garden cress contains less sodium.

We used Cress, garden, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Garden cress vs Graham cracker 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +256.5%
Contains less SodiumSodium -96.9%
Contains more IronIron +190.8%
Contains more ZincZinc +317.4%
Contains more PhosphorusPhosphorus +143.4%
Contains more ManganeseManganese +84.3%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~40mg
~equal in Calcium ~77mg
~equal in Copper ~0.17mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +3689.5%
Contains more CholineCholine +230.5%
Contains more Vitamin EVitamin E +115.7%
Contains more Vitamin B1Vitamin B1 +231.3%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +343.9%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2537.2%
Contains more ProteinProtein +157.3%
Contains more FatsFats +1414.3%
Contains more CarbsCarbs +1312%
~equal in Other ~1.66g

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +949.8%
Contains more Poly. FatPolyunsaturated fat +2263.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Graham cracker DV% diff.
Vitamin K 541.9µg 14.3µg 440%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Polyunsaturated fat 0.228g 5.388g 34%
Iron 1.3mg 3.78mg 31%
Carbs 5.5g 77.66g 24%
Vitamin B3 1mg 4.439mg 21%
Calories 32kcal 430kcal 20%
Manganese 0.553mg 1.019mg 20%
Starch 46.56g 19%
Sodium 14mg 459mg 19%
Phosphorus 76mg 185mg 16%
Fats 0.7g 10.6g 15%
Vitamin B1 0.08mg 0.265mg 15%
Potassium 606mg 170mg 13%
Selenium 0.9µg 6.3µg 10%
Fiber 1.1g 3.4g 9%
Protein 2.6g 6.69g 8%
Zinc 0.23mg 0.96mg 7%
Vitamin B6 0.247mg 0.156mg 7%
Saturated fat 0.023g 1.633g 7%
Monounsaturated fat 0.239g 2.509g 6%
Vitamin E 0.7mg 1.51mg 5%
Vitamin B2 0.26mg 0.317mg 4%
Vitamin B5 0.242mg 0.42mg 4%
Folate 80µg 91µg 3%
Choline 19.5mg 5.9mg 2%
Fructose 0.99g 1%
Net carbs 4.4g 74.26g N/A
Magnesium 38mg 40mg 0%
Calcium 81mg 77mg 0%
Sugar 4.4g 24.85g N/A
Copper 0.17mg 0.17mg 0%
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
32%
Graham cracker
Minerals Daily Need Coverage Score
33%
Garden cress
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 20.45g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 1.61g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 74)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.