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  6. Bran raw vs. Garden cress

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

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What are the main differences between bran raw and garden cress?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, iron, and magnesium, yet garden cress is richer in vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 449% higher.
  • Bran raw has 50 times more selenium than garden cress. Bran raw has 45.2µg of selenium, while garden cress has 0.9µg.

We used Oat bran, raw and Cress, garden, raw types in this comparison.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +518.4%
Contains more IronIron +316.2%
Contains more CopperCopper +137.1%
Contains more ZincZinc +1252.2%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +918.1%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +39.7%
~equal in Potassium ~606mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +44.3%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B5Vitamin B5 +517.4%
Contains more CholineCholine +65.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more Vitamin KVitamin K +16834.4%
Contains more FolateFolate +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Garden cress DV% diff.
Vitamin K 3.2µg 541.9µg 449%
Manganese 5.63mg 0.553mg 221%
Phosphorus 734mg 76mg 94%
Vitamin B1 1.17mg 0.08mg 91%
Selenium 45.2µg 0.9µg 81%
Vitamin C 0mg 69mg 77%
Fiber 15.4g 1.1g 57%
Iron 5.41mg 1.3mg 51%
Magnesium 235mg 38mg 47%
Vitamin A 0µg 346µg 38%
Protein 17.3g 2.6g 29%
Copper 0.403mg 0.17mg 26%
Zinc 3.11mg 0.23mg 26%
Vitamin B5 1.494mg 0.242mg 25%
Carbs 66.22g 5.5g 20%
Polyunsaturated fat 2.766g 0.228g 17%
Calories 246kcal 32kcal 11%
Fats 7.03g 0.7g 10%
Folate 52µg 80µg 7%
Saturated fat 1.328g 0.023g 6%
Vitamin B6 0.165mg 0.247mg 6%
Monounsaturated fat 2.376g 0.239g 5%
Vitamin B2 0.22mg 0.26mg 3%
Choline 32.2mg 19.5mg 2%
Vitamin E 1.01mg 0.7mg 2%
Calcium 58mg 81mg 2%
Potassium 566mg 606mg 1%
Net carbs 50.82g 4.4g N/A
Sugar 1.45g 4.4g N/A
Sodium 4mg 14mg 0%
Vitamin B3 0.934mg 1mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +565.4%
Contains more FatsFats +904.3%
Contains more CarbsCarbs +1104%
Contains more OtherOther +61.1%
Contains more WaterWater +1264.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +894.1%
Contains more Poly. FatPolyunsaturated fat +1113.2%
Contains less Sat. FatSaturated fat -98.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.