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  6. Garden cress vs. Rye

Garden cress vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between garden cress and rye

  • Garden cress has more vitamin K, vitamin A, and vitamin C; however, rye is higher in manganese, fiber, phosphorus, vitamin B5, selenium, zinc, and copper.
  • Garden cress covers your daily vitamin K needs 447% more than rye.

Food varieties used in this article are Cress, garden, raw and Rye grain.

Infographic

Garden cress vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +18.8%
Contains more MagnesiumMagnesium +189.5%
Contains more IronIron +102.3%
Contains more CopperCopper +115.9%
Contains more ZincZinc +1052.2%
Contains more PhosphorusPhosphorus +336.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +366%
Contains more SeleniumSelenium +1444.4%

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin KVitamin K +9084.7%
Contains more FolateFolate +110.5%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B3Vitamin B3 +327%
Contains more Vitamin B5Vitamin B5 +501.7%
Contains more Vitamin B6Vitamin B6 +19%
Contains more CholineCholine +55.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Rye DV% diff.
Vitamin K 541.9µg 5.9µg 447%
Manganese 0.553mg 2.577mg 88%
Vitamin C 69mg 0mg 77%
Fiber 1.1g 15.1g 56%
Vitamin A 346µg 1µg 38%
Phosphorus 76mg 332mg 37%
Vitamin B5 0.242mg 1.456mg 24%
Selenium 0.9µg 13.9µg 24%
Carbs 5.5g 75.86g 23%
Copper 0.17mg 0.367mg 22%
Zinc 0.23mg 2.65mg 22%
Vitamin B1 0.08mg 0.316mg 20%
Vitamin B3 1mg 4.27mg 20%
Magnesium 38mg 110mg 17%
Iron 1.3mg 2.63mg 17%
Protein 2.6g 10.34g 15%
Calories 32kcal 338kcal 15%
Folate 80µg 38µg 11%
Calcium 81mg 24mg 6%
Polyunsaturated fat 0.228g 0.767g 4%
Vitamin B6 0.247mg 0.294mg 4%
Potassium 606mg 510mg 3%
Choline 19.5mg 30.4mg 2%
Vitamin E 0.7mg 0.85mg 1%
Vitamin B2 0.26mg 0.251mg 1%
Fats 0.7g 1.63g 1%
Saturated fat 0.023g 0.197g 1%
Sodium 14mg 2mg 1%
Net carbs 4.4g 60.76g N/A
Sugar 4.4g 0.98g N/A
Monounsaturated fat 0.239g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +743.4%
Contains more OtherOther +14.6%
Contains more ProteinProtein +297.7%
Contains more FatsFats +132.9%
Contains more CarbsCarbs +1279.3%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +14.9%
Contains more Poly. FatPolyunsaturated fat +236.4%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.