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  6. Garden cress vs. Wild rice raw

Garden cress vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between garden cress and wild rice raw

  • Garden cress has more vitamin K, vitamin A, and vitamin C, while wild rice raw has more zinc, phosphorus, copper, vitamin B3, manganese, magnesium, and fiber.
  • Garden cress's daily need coverage for vitamin K is 450% higher.

The food types used in this comparison are Cress, garden, raw and Wild rice, raw.

Infographic

Garden cress vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +41.9%
Contains more MagnesiumMagnesium +365.8%
Contains more IronIron +50.8%
Contains more CopperCopper +208.2%
Contains more ZincZinc +2491.3%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +140.3%
Contains more SeleniumSelenium +211.1%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin KVitamin K +28421.1%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B3Vitamin B3 +573.3%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more FolateFolate +18.8%
Contains more CholineCholine +79.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Wild rice raw DV% diff.
Vitamin K 541.9µg 1.9µg 450%
Vitamin C 69mg 0mg 77%
Zinc 0.23mg 5.96mg 52%
Phosphorus 76mg 433mg 51%
Copper 0.17mg 0.524mg 39%
Vitamin A 346µg 1µg 38%
Vitamin B3 1mg 6.733mg 36%
Manganese 0.553mg 1.329mg 34%
Magnesium 38mg 177mg 33%
Protein 2.6g 14.73g 24%
Carbs 5.5g 74.9g 23%
Fiber 1.1g 6.2g 20%
Vitamin B5 0.242mg 1.074mg 17%
Calories 32kcal 357kcal 16%
Vitamin B6 0.247mg 0.391mg 11%
Iron 1.3mg 1.96mg 8%
Calcium 81mg 21mg 6%
Potassium 606mg 427mg 5%
Folate 80µg 95µg 4%
Choline 19.5mg 35mg 3%
Polyunsaturated fat 0.228g 0.676g 3%
Vitamin B1 0.08mg 0.115mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin E 0.7mg 0.82mg 1%
Saturated fat 0.023g 0.156g 1%
Fats 0.7g 1.08g 1%
Net carbs 4.4g 68.7g N/A
Sugar 4.4g 2.5g N/A
Sodium 14mg 7mg 0%
Vitamin B2 0.26mg 0.262mg 0%
Monounsaturated fat 0.239g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1052.1%
Contains more OtherOther +17.6%
Contains more ProteinProtein +466.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +1261.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +196.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.