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Oats vs. Garden cress — In-Depth Nutrition Comparison

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Differences between oats and garden cress

  • Oats have more manganese, phosphorus, vitamin B1, copper, iron, fiber, zinc, and magnesium, while garden cress has more vitamin A and vitamin C.
  • Oats' daily need coverage for manganese is 190% higher.
  • Garden cress contains 17 times less zinc than oats. Oats contain 3.97mg of zinc, while garden cress contains 0.23mg.

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

Infographic

Oats vs Garden cress infographic
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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.
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +365.8%
Contains more IronIron +263.1%
Contains more CopperCopper +268.2%
Contains more ZincZinc +1626.1%
Contains more PhosphorusPhosphorus +588.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +789%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +41.3%

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.
Oats
2
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 +853.8%
Contains more Vitamin B5Vitamin B5 +457.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +549.6%
Contains more FatsFats +885.7%
Contains more CarbsCarbs +1104.9%
Contains more WaterWater +987.6%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +811.3%
Contains more Poly. FatPolyunsaturated fat +1011.8%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Garden cress DV% diff.
Vitamin K 541.9µg 452%
Manganese 4.916mg 0.553mg 190%
Vitamin C 0mg 69mg 77%
Phosphorus 523mg 76mg 64%
Vitamin B1 0.763mg 0.08mg 57%
Copper 0.626mg 0.17mg 51%
Iron 4.72mg 1.3mg 43%
Vitamin A 0µg 346µg 38%
Fiber 10.6g 1.1g 38%
Zinc 3.97mg 0.23mg 34%
Magnesium 177mg 38mg 33%
Protein 16.89g 2.6g 29%
Vitamin B5 1.349mg 0.242mg 22%
Carbs 66.27g 5.5g 20%
Calories 389kcal 32kcal 18%
Polyunsaturated fat 2.535g 0.228g 15%
Vitamin B6 0.119mg 0.247mg 10%
Fats 6.9g 0.7g 10%
Vitamin B2 0.139mg 0.26mg 9%
Folate 56µg 80µg 6%
Saturated fat 1.217g 0.023g 5%
Vitamin E 0.7mg 5%
Potassium 429mg 606mg 5%
Monounsaturated fat 2.178g 0.239g 5%
Choline 19.5mg 4%
Calcium 54mg 81mg 3%
Selenium 0.9µg 2%
Sodium 2mg 14mg 1%
Net carbs 55.67g 4.4g N/A
Sugar 4.4g N/A
Vitamin B3 0.961mg 1mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

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

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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
30%
Oats
150%
Garden cress
Minerals Daily Need Coverage Score
154%
Oats
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 1.194g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 59)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.6)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.