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  6. Garden cress vs. Brown rice

Garden cress vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between garden cress and brown rice

  • Garden cress has more vitamin K, vitamin A, vitamin C, folate, potassium, vitamin B2, vitamin B6, and iron; however, brown rice is richer in manganese and vitamin B3.
  • Garden cress covers your daily vitamin K needs 451% more than brown rice.

Specific food types used in this comparison are Cress, garden, raw and Rice, brown, long-grain, cooked.

Infographic

Garden cress vs Brown rice 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +604.7%
Contains more IronIron +132.1%
Contains more CopperCopper +60.4%
Contains more ZincZinc +208.7%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +76.1%
Contains more SeleniumSelenium +544.4%
~equal in Magnesium ~39mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin KVitamin K +270850%
Contains more FolateFolate +788.9%
Contains more CholineCholine +112%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B5Vitamin B5 +57%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Brown rice DV% diff.
Vitamin K 541.9µg 0.2µg 451%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Folate 80µg 9µg 18%
Manganese 0.553mg 0.974mg 18%
Potassium 606mg 86mg 15%
Vitamin B2 0.26mg 0.069mg 15%
Vitamin B6 0.247mg 0.123mg 10%
Vitamin B3 1mg 2.561mg 10%
Starch 24.79g 10%
Iron 1.3mg 0.56mg 9%
Selenium 0.9µg 5.8µg 9%
Vitamin B1 0.08mg 0.178mg 8%
Calcium 81mg 3mg 8%
Carbs 5.5g 25.58g 7%
Copper 0.17mg 0.106mg 7%
Calories 32kcal 123kcal 5%
Phosphorus 76mg 103mg 4%
Zinc 0.23mg 0.71mg 4%
Vitamin E 0.7mg 0.17mg 4%
Vitamin B5 0.242mg 0.38mg 3%
Fiber 1.1g 1.6g 2%
Choline 19.5mg 9.2mg 2%
Polyunsaturated fat 0.228g 0.366g 1%
Saturated fat 0.023g 0.26g 1%
Protein 2.6g 2.74g 0%
Fats 0.7g 0.97g 0%
Net carbs 4.4g 23.98g N/A
Magnesium 38mg 39mg 0%
Sugar 4.4g 0.24g N/A
Sodium 14mg 4mg 0%
Monounsaturated fat 0.239g 0.369g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +27.2%
Contains more OtherOther +309.1%
Contains more FatsFats +38.6%
Contains more CarbsCarbs +365.1%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +54.4%
Contains more Poly. FatPolyunsaturated fat +60.5%

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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
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.