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  6. Garden cress vs. Oatmeal

Garden cress vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Garden cress and Oatmeal?

  • Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Copper, and Folate, yet Oatmeal is richer in Iron, Vitamin B1, Vitamin B3, and Selenium.
  • Garden cress's daily need coverage for Vitamin K is 451% higher.

We used Cress, garden, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Garden cress vs Oatmeal 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
5
:
5
Oatmeal
Oatmeal
Contains more Magnesium +46.2%
Contains more Potassium +893.4%
Contains less Sodium -71.4%
Contains more Copper +157.6%
Contains more Iron +358.5%
Contains more Zinc +169.6%
Contains more Selenium +455.6%
Equal in Calcium - 80
Equal in Phosphorus - 77
Equal in Manganese - 0.558
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +46.2%
Contains more Potassium +893.4%
Contains less Sodium -71.4%
Contains more Copper +157.6%
Contains more Iron +358.5%
Contains more Zinc +169.6%
Contains more Selenium +455.6%
Equal in Calcium - 80
Equal in Phosphorus - 77
Equal in Manganese - 0.558

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
6
:
4
Oatmeal
Oatmeal
Contains more Vitamin A +1497.5%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.9%
Contains more Folate +81.8%
Contains more Vitamin K +135375%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +17.4%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +1497.5%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.9%
Contains more Folate +81.8%
Contains more Vitamin K +135375%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
3
:
2
Oatmeal
Oatmeal
Contains more Other +215.8%
Contains more Fats +94.3%
Contains more Carbs +112.2%
Equal in Protein - 2.37
Equal in Water - 84.03
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Other +215.8%
Contains more Fats +94.3%
Contains more Carbs +112.2%
Equal in Protein - 2.37
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +86.8%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +86.8%

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 Oatmeal
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Oatmeal Opinion
Net carbs 4.4g 9.97g Oatmeal
Protein 2.6g 2.37g Garden cress
Fats 0.7g 1.36g Oatmeal
Carbs 5.5g 11.67g Oatmeal
Calories 32kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 4.4g 0.46g Oatmeal
Fiber 1.1g 1.7g Oatmeal
Calcium 81mg 80mg Garden cress
Iron 1.3mg 5.96mg Oatmeal
Magnesium 38mg 26mg Garden cress
Phosphorus 76mg 77mg Oatmeal
Potassium 606mg 61mg Garden cress
Sodium 14mg 49mg Garden cress
Zinc 0.23mg 0.62mg Oatmeal
Copper 0.17mg 0.066mg Garden cress
Manganese 0.553mg 0.558mg Oatmeal
Selenium 0.9µg 5µg Oatmeal
Vitamin A 6917IU 433IU Garden cress
Vitamin A RAE 346µg 130µg Garden cress
Vitamin E 0.7mg 0.07mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.26mg Oatmeal
Vitamin B2 0.26mg 0.215mg Garden cress
Vitamin B3 1mg 3.025mg Oatmeal
Vitamin B5 0.242mg 0.317mg Oatmeal
Vitamin B6 0.247mg 0.29mg Oatmeal
Folate 80µg 44µg Garden cress
Vitamin K 541.9µg 0.4µg Garden cress
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0g 0.003g Garden cress
Saturated Fat 0.023g 0.226g Garden cress
Monounsaturated Fat 0.239g 0.391g Oatmeal
Polyunsaturated fat 0.228g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
33%
Garden cress
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 79)
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 minerals?
?
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.