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  6. Garden cress vs. Khorasan wheat

Garden cress vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between garden cress and khorasan wheat

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while khorasan wheat has more selenium, manganese, phosphorus, vitamin B1, fiber, copper, and vitamin B3.
  • Garden cress's daily need coverage for vitamin K is 450% higher.

The food types used in this comparison are Cress, garden, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Garden cress vs Khorasan 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.
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +268.2%
Contains more PotassiumPotassium +50.4%
Contains more MagnesiumMagnesium +242.1%
Contains more IronIron +190%
Contains more CopperCopper +197.6%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +378.9%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +394.6%
Contains more SeleniumSelenium +8955.6%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin KVitamin K +30005.6%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +607.5%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin B5Vitamin B5 +292.1%
Contains more CholineCholine +32.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.259mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Garden cress Khorasan wheat DV% diff.
Vitamin K 541.9µg 1.8µg 450%
Selenium 0.9µg 81.5µg 147%
Manganese 0.553mg 2.735mg 95%
Vitamin C 69mg 0mg 77%
Vitamin B1 0.08mg 0.566mg 41%
Phosphorus 76mg 364mg 41%
Fiber 1.1g 11.1g 40%
Vitamin A 346µg 1µg 38%
Copper 0.17mg 0.506mg 37%
Vitamin B3 1mg 6.375mg 34%
Zinc 0.23mg 3.68mg 31%
Iron 1.3mg 3.77mg 31%
Protein 2.6g 14.54g 24%
Starch 52.41g 22%
Magnesium 38mg 130mg 22%
Carbs 5.5g 70.58g 22%
Folate 80µg 20%
Calories 32kcal 337kcal 15%
Vitamin B5 0.242mg 0.949mg 14%
Vitamin B2 0.26mg 0.184mg 6%
Potassium 606mg 403mg 6%
Calcium 81mg 22mg 6%
Polyunsaturated fat 0.228g 0.621g 3%
Fats 0.7g 2.13g 2%
Saturated fat 0.023g 0.196g 1%
Choline 19.5mg 25.8mg 1%
Vitamin E 0.7mg 0.61mg 1%
Vitamin B6 0.247mg 0.259mg 1%
Net carbs 4.4g 59.48g N/A
Sugar 4.4g 7.84g N/A
Sodium 14mg 5mg 0%
Trans fat 0g 0.005g N/A
Monounsaturated fat 0.239g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +707.6%
Contains more ProteinProtein +459.2%
Contains more FatsFats +204.3%
Contains more CarbsCarbs +1183.3%
~equal in Other ~1.68g

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% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +12.2%
Contains more Poly. FatPolyunsaturated fat +172.4%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.