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  6. Garden cress vs. White Bread

Garden cress vs. White Bread — In-Depth Nutrition Comparison

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Important differences between Garden cress and White Bread

  • Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Potassium, and Vitamin B6, however, White Bread has more Selenium, Vitamin B1, Iron, and Vitamin B3.
  • Garden cress's daily need coverage for Vitamin K is 451% more.
  • Garden cress is lower in Sodium.

The food varieties used in the comparison are Cress, garden, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Garden cress vs White Bread 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
5
:
5
White Bread
White Bread
Contains more Magnesium +65.2%
Contains more Potassium +381%
Contains less Sodium -97.1%
Contains more Copper +68.3%
Contains more Calcium +77.8%
Contains more Iron +177.7%
Contains more Phosphorus +28.9%
Contains more Zinc +221.7%
Contains more Selenium +2344.4%
Equal in Manganese - 0.536
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +65.2%
Contains more Potassium +381%
Contains less Sodium -97.1%
Contains more Copper +68.3%
Contains more Calcium +77.8%
Contains more Iron +177.7%
Contains more Phosphorus +28.9%
Contains more Zinc +221.7%
Contains more Selenium +2344.4%
Equal in Manganese - 0.536

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
6
:
4
White Bread
White Bread
Contains more Vitamin A +691600%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.9%
Contains more Vitamin K +270850%
Contains more Vitamin B1 +566.3%
Contains more Vitamin B3 +378%
Contains more Vitamin B5 +121.5%
Contains more Folate +38.8%
Equal in Vitamin B2 - 0.243
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%
White Bread
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% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +691600%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.9%
Contains more Vitamin K +270850%
Contains more Vitamin B1 +566.3%
Contains more Vitamin B3 +378%
Contains more Vitamin B5 +121.5%
Contains more Folate +38.8%
Equal in Vitamin B2 - 0.243

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden cress
Garden cress
1
:
4
White Bread
White Bread
Contains more Water +145.5%
Contains more Protein +240.4%
Contains more Fats +375.7%
Contains more Carbs +798.5%
Equal in Other - 1.98
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +145.5%
Contains more Protein +240.4%
Contains more Fats +375.7%
Contains more Carbs +798.5%
Equal in Other - 1.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden cress
Garden cress
1
:
2
White Bread
White Bread
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +150.6%
Contains more Polyunsaturated fat +602.6%
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +150.6%
Contains more Polyunsaturated fat +602.6%

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

All nutrients comparison - raw data values

Nutrient Garden cress White Bread Opinion
Net carbs 4.4g 46.72g White Bread
Protein 2.6g 8.85g White Bread
Fats 0.7g 3.33g White Bread
Carbs 5.5g 49.42g White Bread
Calories 32kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 4.4g 5.67g Garden cress
Fiber 1.1g 2.7g White Bread
Calcium 81mg 144mg White Bread
Iron 1.3mg 3.61mg White Bread
Magnesium 38mg 23mg Garden cress
Phosphorus 76mg 98mg White Bread
Potassium 606mg 126mg Garden cress
Sodium 14mg 490mg Garden cress
Zinc 0.23mg 0.74mg White Bread
Copper 0.17mg 0.101mg Garden cress
Manganese 0.553mg 0.536mg Garden cress
Selenium 0.9µg 22µg White Bread
Vitamin A 6917IU 1IU Garden cress
Vitamin A RAE 346µg 0µg Garden cress
Vitamin E 0.7mg 0.22mg Garden cress
Vitamin C 69mg 0mg Garden cress
Vitamin B1 0.08mg 0.533mg White Bread
Vitamin B2 0.26mg 0.243mg Garden cress
Vitamin B3 1mg 4.78mg White Bread
Vitamin B5 0.242mg 0.536mg White Bread
Vitamin B6 0.247mg 0.087mg Garden cress
Folate 80µg 111µg White Bread
Vitamin K 541.9µg 0.2µg Garden cress
Trans Fat 0g 0.027g Garden cress
Saturated Fat 0.023g 0.698g Garden cress
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.239g 0.599g White Bread
Polyunsaturated fat 0.228g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

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

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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
35%
White Bread
Minerals Daily Need Coverage Score
33%
Garden cress
56%
White Bread

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 476mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.675g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.