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  6. Garden cress vs. Wafer

Garden cress vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between garden cress and wafer

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B6, and potassium; however, wafer is richer in iron, copper, and vitamin B3.
  • Garden cress covers your daily vitamin K needs 450% more than wafer.
  • Garden cress contains less sodium.

Specific food types used in this comparison are Cress, garden, raw and Cookies, chocolate wafers.

Infographic

Garden cress vs Wafer 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%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +161.3%
Contains more PotassiumPotassium +188.6%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +39.5%
Contains more IronIron +208.5%
Contains more CopperCopper +172.4%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +73.7%
Contains more ManganeseManganese +25.9%
Contains more SeleniumSelenium +533.3%

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.
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%
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin B6Vitamin B6 +384.3%
Contains more Vitamin KVitamin K +22479.2%
Contains more FolateFolate +70.2%
Contains more CholineCholine +36.4%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +185.8%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.72mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient Garden cress Wafer DV% diff.
Vitamin K 541.9µg 2.4µg 450%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 3µg 38%
Iron 1.3mg 4.01mg 34%
Copper 0.17mg 0.463mg 33%
Polyunsaturated fat 0.228g 4.153g 26%
Sodium 14mg 580mg 25%
Carbs 5.5g 72.7g 22%
Fats 0.7g 14.2g 21%
Calories 32kcal 433kcal 20%
Saturated fat 0.023g 4.241g 19%
Vitamin B6 0.247mg 0.051mg 15%
Potassium 606mg 210mg 12%
Monounsaturated fat 0.239g 4.865g 12%
Vitamin B3 1mg 2.858mg 12%
Vitamin B1 0.08mg 0.203mg 10%
Selenium 0.9µg 5.7µg 9%
Fiber 1.1g 3.4g 9%
Phosphorus 76mg 132mg 8%
Protein 2.6g 6.6g 8%
Zinc 0.23mg 1.09mg 8%
Folate 80µg 47µg 8%
Manganese 0.553mg 0.696mg 6%
Calcium 81mg 31mg 5%
Vitamin B12 0µg 0.09µg 4%
Magnesium 38mg 53mg 4%
Caffeine 0mg 10mg 3%
Vitamin B5 0.242mg 0.381mg 3%
Choline 19.5mg 14.3mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 4.4g 69.3g N/A
Sugar 4.4g 37.43g N/A
Vitamin E 0.7mg 0.72mg 0%
Vitamin B2 0.26mg 0.266mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1886.7%
Contains more ProteinProtein +153.8%
Contains more FatsFats +1928.6%
Contains more CarbsCarbs +1221.8%
Contains more OtherOther +11.1%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +1935.6%
Contains more Poly. FatPolyunsaturated fat +1721.5%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.