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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 C, and Vitamin A RAE.
  • 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.
Bran raw
Bran raw
8
:
2
Garden cress
Garden cress
Contains more Iron +316.2%
Contains more Magnesium +518.4%
Contains more Phosphorus +865.8%
Contains less Sodium -71.4%
Contains more Zinc +1252.2%
Contains more Copper +137.1%
Contains more Manganese +918.1%
Contains more Selenium +4922.2%
Contains more Calcium +39.7%
Equal in Potassium - 606
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +316.2%
Contains more Magnesium +518.4%
Contains more Phosphorus +865.8%
Contains less Sodium -71.4%
Contains more Zinc +1252.2%
Contains more Copper +137.1%
Contains more Manganese +918.1%
Contains more Selenium +4922.2%
Contains more Calcium +39.7%
Equal in Potassium - 606

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.
Bran raw
Bran raw
3
:
7
Garden cress
Garden cress
Contains more Vitamin E +44.3%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +517.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B6 +49.7%
Contains more Folate +53.8%
Contains more Vitamin K +16834.4%
Equal in Vitamin B3 - 1
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin E +44.3%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B5 +517.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B6 +49.7%
Contains more Folate +53.8%
Contains more Vitamin K +16834.4%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Garden cress
Garden cress
Contains more Protein +565.4%
Contains more Fats +904.3%
Contains more Carbs +1104%
Contains more Other +61.1%
Contains more Water +1264.9%
Bran raw
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
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
Contains more Protein +565.4%
Contains more Fats +904.3%
Contains more Carbs +1104%
Contains more Other +61.1%
Contains more Water +1264.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +894.1%
Contains more Polyunsaturated fat +1113.2%
Contains less Saturated Fat -98.3%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +894.1%
Contains more Polyunsaturated fat +1113.2%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Garden cress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Garden cress Opinion
Net carbs 50.82g 4.4g Bran raw
Protein 17.3g 2.6g Bran raw
Fats 7.03g 0.7g Bran raw
Carbs 66.22g 5.5g Bran raw
Calories 246kcal 32kcal Bran raw
Sugar 1.45g 4.4g Bran raw
Fiber 15.4g 1.1g Bran raw
Calcium 58mg 81mg Garden cress
Iron 5.41mg 1.3mg Bran raw
Magnesium 235mg 38mg Bran raw
Phosphorus 734mg 76mg Bran raw
Potassium 566mg 606mg Garden cress
Sodium 4mg 14mg Bran raw
Zinc 3.11mg 0.23mg Bran raw
Copper 0.403mg 0.17mg Bran raw
Manganese 5.63mg 0.553mg Bran raw
Selenium 45.2µg 0.9µg Bran raw
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 1.01mg 0.7mg Bran raw
Vitamin C 0mg 69mg Garden cress
Vitamin B1 1.17mg 0.08mg Bran raw
Vitamin B2 0.22mg 0.26mg Garden cress
Vitamin B3 0.934mg 1mg Garden cress
Vitamin B5 1.494mg 0.242mg Bran raw
Vitamin B6 0.165mg 0.247mg Garden cress
Folate 52µg 80µg Garden cress
Vitamin K 3.2µg 541.9µg Garden cress
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.023g Garden cress
Monounsaturated Fat 2.376g 0.239g Bran raw
Polyunsaturated fat 2.766g 0.228g Bran raw

Which food is preferable for your diet?

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

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
46%
Bran raw
187%
Garden cress
Minerals Daily Need Coverage Score
195%
Bran raw
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.305g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.95g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)

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.