Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Garden cress
  5. Compare
  6. Garden cress vs. Wheat

Garden cress vs. Wheat — In-Depth Nutrition Comparison

Compare

Important differences between Garden cress and Wheat

  • Garden cress has more Vitamin B2, Folate, Vitamin B6, and Potassium, however, Wheat has more Selenium, Manganese, Zinc, Fiber, Phosphorus, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Garden cress has 9 times more Vitamin B2 than Wheat. Garden cress has 0.26mg of Vitamin B2, while Wheat has 0.03mg.

The food varieties used in the comparison are Cress, garden, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Garden cress vs Wheat 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
2
:
8
Wheat
Wheat
Contains more Calcium +800%
Contains more Potassium +269.5%
Contains more Iron +35.4%
Contains more Magnesium +26.3%
Contains more Phosphorus +93.4%
Contains less Sodium -42.9%
Contains more Zinc +700%
Contains more Copper +21.8%
Contains more Manganese +86.3%
Contains more Selenium +3444.4%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +800%
Contains more Potassium +269.5%
Contains more Iron +35.4%
Contains more Magnesium +26.3%
Contains more Phosphorus +93.4%
Contains less Sodium -42.9%
Contains more Zinc +700%
Contains more Copper +21.8%
Contains more Manganese +86.3%
Contains more Selenium +3444.4%

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.
Garden cress
Garden cress
9
:
2
Wheat
Wheat
Contains more Vitamin A +172825%
Contains more Vitamin E +191.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +252.9%
Contains more Folate +627.3%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B3 +130.5%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +172825%
Contains more Vitamin E +191.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +252.9%
Contains more Folate +627.3%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B3 +130.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
2
:
3
Wheat
Wheat
Contains more Water +37.2%
Contains more Other +164.7%
Contains more Protein +119.6%
Contains more Fats +18.6%
Contains more Carbs +401.8%
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +37.2%
Contains more Other +164.7%
Contains more Protein +119.6%
Contains more Fats +18.6%
Contains more Carbs +401.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
2
:
1
Wheat
Wheat
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +184.5%
Equal in Polyunsaturated fat - 0.243
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +184.5%
Equal in Polyunsaturated fat - 0.243

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden cress Wheat Opinion
Net carbs 4.4g 23.3g Wheat
Protein 2.6g 5.71g Wheat
Fats 0.7g 0.83g Wheat
Carbs 5.5g 27.6g Wheat
Calories 32kcal 132kcal Wheat
Sugar 4.4g 3.07g Wheat
Fiber 1.1g 4.3g Wheat
Calcium 81mg 9mg Garden cress
Iron 1.3mg 1.76mg Wheat
Magnesium 38mg 48mg Wheat
Phosphorus 76mg 147mg Wheat
Potassium 606mg 164mg Garden cress
Sodium 14mg 8mg Wheat
Zinc 0.23mg 1.84mg Wheat
Copper 0.17mg 0.207mg Wheat
Manganese 0.553mg 1.03mg Wheat
Selenium 0.9µg 31.9µg Wheat
Vitamin A 6917IU 4IU Garden cress
Vitamin A RAE 346µg Garden cress
Vitamin E 0.7mg 0.24mg Garden cress
Vitamin C 69mg Garden cress
Vitamin B1 0.08mg 0.095mg Wheat
Vitamin B2 0.26mg 0.03mg Garden cress
Vitamin B3 1mg 2.305mg Wheat
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.247mg 0.07mg Garden cress
Folate 80µg 11µg Garden cress
Vitamin K 541.9µg Garden cress
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0g 0.002g Garden cress
Saturated Fat 0.023g 0.077g Garden cress
Monounsaturated Fat 0.239g 0.084g Garden cress
Polyunsaturated fat 0.228g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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
9%
Wheat
Minerals Daily Need Coverage Score
33%
Garden cress
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
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)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.