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  6. Millet raw vs. Garden cress

Millet raw vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between millet raw and garden cress

  • Millet raw has more copper, manganese, phosphorus, fiber, vitamin B1, vitamin B3, and iron; however, garden cress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for garden cress is 451% higher.
  • Garden cress has 8 times less fiber than millet raw. Millet raw has 8.5g of fiber, while garden cress has 1.1g.

Food types used in this article are Millet, raw and Cress, garden, raw.

Infographic

Millet raw vs Garden cress 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +131.5%
Contains more CopperCopper +341.2%
Contains more ZincZinc +630.4%
Contains more PhosphorusPhosphorus +275%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +195.1%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +912.5%
Contains more PotassiumPotassium +210.8%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
Contains more Vitamin B1Vitamin B1 +426.3%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +372%
Contains more Vitamin B5Vitamin B5 +250.4%
Contains more Vitamin B6Vitamin B6 +55.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin KVitamin K +60111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Millet raw Garden cress DV% diff.
Vitamin K 0.9µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Copper 0.75mg 0.17mg 64%
Manganese 1.632mg 0.553mg 47%
Vitamin A 0µg 346µg 38%
Phosphorus 285mg 76mg 30%
Fiber 8.5g 1.1g 30%
Vitamin B1 0.421mg 0.08mg 28%
Vitamin B3 4.72mg 1mg 23%
Carbs 72.85g 5.5g 22%
Iron 3.01mg 1.3mg 21%
Magnesium 114mg 38mg 18%
Protein 11.02g 2.6g 17%
Calories 378kcal 32kcal 17%
Zinc 1.68mg 0.23mg 13%
Polyunsaturated fat 2.134g 0.228g 13%
Vitamin B5 0.848mg 0.242mg 12%
Potassium 195mg 606mg 12%
Vitamin B6 0.384mg 0.247mg 11%
Calcium 8mg 81mg 7%
Fats 4.22g 0.7g 5%
Choline 19.5mg 4%
Vitamin E 0.05mg 0.7mg 4%
Selenium 2.7µg 0.9µg 3%
Saturated fat 0.723g 0.023g 3%
Vitamin B2 0.29mg 0.26mg 2%
Folate 85µg 80µg 1%
Monounsaturated fat 0.773g 0.239g 1%
Net carbs 64.35g 4.4g N/A
Sugar 4.4g N/A
Sodium 5mg 14mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +323.8%
Contains more FatsFats +502.9%
Contains more CarbsCarbs +1224.5%
Contains more OtherOther +80%
Contains more WaterWater +931.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +223.4%
Contains more Poly. FatPolyunsaturated fat +836%
Contains less Sat. FatSaturated fat -96.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.