Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oatmeal
  5. Compare
  6. Oatmeal vs. Garden cress

Oatmeal vs. Garden cress — In-Depth Nutrition Comparison

Compare

What are the main differences between Oatmeal and Garden cress?

  • Oatmeal is richer in Iron, Vitamin B1, Vitamin B3, and Selenium, yet Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Copper, and Folate.
  • Garden cress's daily need coverage for Vitamin K is 451% higher.
  • Oatmeal has 6 times more Selenium than Garden cress. Oatmeal has 5µg of Selenium, while Garden cress has 0.9µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cress, garden, raw types in this comparison.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
5
:
5
Garden cress
Garden cress
Contains more Iron +358.5%
Contains more Zinc +169.6%
Contains more Selenium +455.6%
Contains more Magnesium +46.2%
Contains more Potassium +893.4%
Contains less Sodium -71.4%
Contains more Copper +157.6%
Equal in Calcium - 81
Equal in Phosphorus - 76
Equal in Manganese - 0.553
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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 +358.5%
Contains more Zinc +169.6%
Contains more Selenium +455.6%
Contains more Magnesium +46.2%
Contains more Potassium +893.4%
Contains less Sodium -71.4%
Contains more Copper +157.6%
Equal in Calcium - 81
Equal in Phosphorus - 76
Equal in Manganese - 0.553

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.
Oatmeal
Oatmeal
4
:
6
Garden cress
Garden cress
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +17.4%
Contains more Vitamin A +1497.5%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.9%
Contains more Folate +81.8%
Contains more Vitamin K +135375%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 B1 +225%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +17.4%
Contains more Vitamin A +1497.5%
Contains more Vitamin E +900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.9%
Contains more Folate +81.8%
Contains more Vitamin K +135375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Garden cress
Garden cress
Contains more Fats +94.3%
Contains more Carbs +112.2%
Contains more Other +215.8%
Equal in Protein - 2.6
Equal in Water - 89.4
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Fats +94.3%
Contains more Carbs +112.2%
Contains more Other +215.8%
Equal in Protein - 2.6
Equal in Water - 89.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -89.8%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 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 +63.6%
Contains more Polyunsaturated fat +86.8%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Garden cress
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 Oatmeal Garden cress Opinion
Net carbs 9.97g 4.4g Oatmeal
Protein 2.37g 2.6g Garden cress
Fats 1.36g 0.7g Oatmeal
Carbs 11.67g 5.5g Oatmeal
Calories 68kcal 32kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 4.4g Oatmeal
Fiber 1.7g 1.1g Oatmeal
Calcium 80mg 81mg Garden cress
Iron 5.96mg 1.3mg Oatmeal
Magnesium 26mg 38mg Garden cress
Phosphorus 77mg 76mg Oatmeal
Potassium 61mg 606mg Garden cress
Sodium 49mg 14mg Garden cress
Zinc 0.62mg 0.23mg Oatmeal
Copper 0.066mg 0.17mg Garden cress
Manganese 0.558mg 0.553mg Oatmeal
Selenium 5µg 0.9µg Oatmeal
Vitamin A 433IU 6917IU Garden cress
Vitamin A RAE 130µg 346µg Garden cress
Vitamin E 0.07mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.26mg 0.08mg Oatmeal
Vitamin B2 0.215mg 0.26mg Garden cress
Vitamin B3 3.025mg 1mg Oatmeal
Vitamin B5 0.317mg 0.242mg Oatmeal
Vitamin B6 0.29mg 0.247mg Oatmeal
Folate 44µg 80µg Garden cress
Vitamin K 0.4µg 541.9µg Garden cress
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Garden cress
Saturated Fat 0.226g 0.023g Garden cress
Monounsaturated Fat 0.391g 0.239g Oatmeal
Polyunsaturated fat 0.426g 0.228g Oatmeal

Which food is preferable for your diet?

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

People also compare

Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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
27%
Oatmeal
187%
Garden cress
Minerals Daily Need Coverage Score
45%
Oatmeal
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 79)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.