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Garden cress vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between garden cress and porridge?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, vitamin B6, potassium, folate, and copper, yet porridge is richer in iron.
  • Garden cress's daily need coverage for vitamin K is 451% higher.

We used Cress, garden, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Garden cress vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +660%
Contains more PotassiumPotassium +3687.5%
Contains more CopperCopper +325%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +∞%
Contains more IronIron +187.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +211.1%
~equal in Calcium ~87mg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +940%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin B5Vitamin B5 +240.8%
Contains more Vitamin B6Vitamin B6 +1800%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +566.7%
Contains more CholineCholine +∞%
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +80.6%
Contains more FatsFats +233.3%
Contains more OtherOther +718.2%
Contains more CarbsCarbs +91.3%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +753.6%
Contains more Poly. FatPolyunsaturated fat +100%

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 Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Porridge DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Iron 1.3mg 3.74mg 31%
Manganese 0.553mg 0mg 24%
Vitamin B2 0.26mg 0.025mg 18%
Vitamin B6 0.247mg 0.013mg 18%
Potassium 606mg 16mg 17%
Folate 80µg 12µg 17%
Copper 0.17mg 0.04mg 14%
Phosphorus 76mg 15mg 9%
Magnesium 38mg 5mg 8%
Vitamin E 0.7mg 0.02mg 5%
Choline 19.5mg 4%
Vitamin B5 0.242mg 0.071mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B3 1mg 0.52mg 3%
Protein 2.6g 1.44g 2%
Vitamin B1 0.08mg 0.055mg 2%
Carbs 5.5g 10.52g 2%
Fiber 1.1g 0.5g 2%
Monounsaturated fat 0.239g 0.028g 1%
Polyunsaturated fat 0.228g 0.114g 1%
Calories 32kcal 50kcal 1%
Zinc 0.23mg 0.13mg 1%
Calcium 81mg 87mg 1%
Fats 0.7g 0.21g 1%
Net carbs 4.4g 10.02g N/A
Sugar 4.4g 0.03g N/A
Sodium 14mg 6mg 0%
Saturated fat 0.023g 0.033g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
33%
Garden cress
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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 ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.