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  6. Garden cress vs. Millet flour

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

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Significant differences between Garden cress and Millet flour

  • Garden cress has more Vitamin K, and Vitamin C, however, Millet flour is richer in Selenium, Copper, Iron, Vitamin B3, Phosphorus, Vitamin B1, Zinc, and Vitamin B5.
  • Garden cress covers your daily Vitamin K needs 451% more than Millet flour.

Specific food types used in this comparison are Cress, garden, raw and Millet flour.

Infographic

Garden cress vs Millet 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.
Garden cress
Garden cress
2
:
8
Millet flour
Millet flour
Contains more Calcium +478.6%
Contains more Potassium +170.5%
Contains more Iron +203.1%
Contains more Magnesium +213.2%
Contains more Phosphorus +275%
Contains less Sodium -71.4%
Contains more Zinc +1043.5%
Contains more Copper +214.7%
Contains more Manganese +81.2%
Contains more Selenium +3533.3%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +478.6%
Contains more Potassium +170.5%
Contains more Iron +203.1%
Contains more Magnesium +213.2%
Contains more Phosphorus +275%
Contains less Sodium -71.4%
Contains more Zinc +1043.5%
Contains more Copper +214.7%
Contains more Manganese +81.2%
Contains more Selenium +3533.3%

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.
Garden cress
Garden cress
8
:
4
Millet flour
Millet flour
Contains more Vitamin E +536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +256.2%
Contains more Folate +90.5%
Contains more Vitamin K +67637.5%
Contains more Vitamin B1 +416.3%
Contains more Vitamin B3 +502%
Contains more Vitamin B5 +423.6%
Contains more Vitamin B6 +50.6%
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%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin E +536.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +256.2%
Contains more Folate +90.5%
Contains more Vitamin K +67637.5%
Contains more Vitamin B1 +416.3%
Contains more Vitamin B3 +502%
Contains more Vitamin B5 +423.6%
Contains more Vitamin B6 +50.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Millet flour
Millet flour
Contains more Water +931.1%
Contains more Other +48.8%
Contains more Protein +313.5%
Contains more Fats +507.1%
Contains more Carbs +1265.8%
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
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Water +931.1%
Contains more Other +48.8%
Contains more Protein +313.5%
Contains more Fats +507.1%
Contains more Carbs +1265.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +286.6%
Contains more Polyunsaturated fat +1048.2%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +286.6%
Contains more Polyunsaturated fat +1048.2%

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 Millet flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Millet flour Opinion
Net carbs 4.4g 71.62g Millet flour
Protein 2.6g 10.75g Millet flour
Fats 0.7g 4.25g Millet flour
Carbs 5.5g 75.12g Millet flour
Calories 32kcal 382kcal Millet flour
Starch 69.88g Millet flour
Sugar 4.4g 1.66g Millet flour
Fiber 1.1g 3.5g Millet flour
Calcium 81mg 14mg Garden cress
Iron 1.3mg 3.94mg Millet flour
Magnesium 38mg 119mg Millet flour
Phosphorus 76mg 285mg Millet flour
Potassium 606mg 224mg Garden cress
Sodium 14mg 4mg Millet flour
Zinc 0.23mg 2.63mg Millet flour
Copper 0.17mg 0.535mg Millet flour
Manganese 0.553mg 1.002mg Millet flour
Selenium 0.9µg 32.7µg Millet flour
Vitamin A 6917IU Garden cress
Vitamin A RAE 346µg Garden cress
Vitamin E 0.7mg 0.11mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.413mg Millet flour
Vitamin B2 0.26mg 0.073mg Garden cress
Vitamin B3 1mg 6.02mg Millet flour
Vitamin B5 0.242mg 1.267mg Millet flour
Vitamin B6 0.247mg 0.372mg Millet flour
Folate 80µg 42µg Garden cress
Vitamin K 541.9µg 0.8µg Garden cress
Tryptophan 0.17mg Millet flour
Threonine 0.354mg Millet flour
Isoleucine 0.473mg Millet flour
Leucine 1.537mg Millet flour
Lysine 0.144mg Millet flour
Methionine 0.319mg Millet flour
Phenylalanine 0.675mg Millet flour
Valine 0.584mg Millet flour
Histidine 0.257mg Millet flour
Trans Fat 0g 0.002g Garden cress
Saturated Fat 0.023g 0.536g Garden cress
Monounsaturated Fat 0.239g 0.924g Millet flour
Polyunsaturated fat 0.228g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Millet flour
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
187%
Garden cress
36%
Millet flour
Minerals Daily Need Coverage Score
33%
Garden cress
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.513g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.