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  6. Porridge vs. Garden cress

Porridge vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between porridge and garden cress?

  • Porridge is richer in iron, yet garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, vitamin B6, potassium, folate, and copper.
  • Garden cress's daily need coverage for vitamin K is 451% higher.
  • Porridge has 3 times more iron than garden cress. Porridge has 3.74mg of iron, while garden cress has 1.3mg.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cress, garden, raw types in this comparison.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 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 IronIron +187.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +660%
Contains more PotassiumPotassium +3687.5%
Contains more CopperCopper +325%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +∞%
~equal in Calcium ~81mg

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +940%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin B5Vitamin B5 +240.8%
Contains more Vitamin B6Vitamin B6 +1800%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Iron 3.74mg 1.3mg 31%
Manganese 0mg 0.553mg 24%
Vitamin B2 0.025mg 0.26mg 18%
Vitamin B6 0.013mg 0.247mg 18%
Potassium 16mg 606mg 17%
Folate 12µg 80µg 17%
Copper 0.04mg 0.17mg 14%
Phosphorus 15mg 76mg 9%
Magnesium 5mg 38mg 8%
Vitamin E 0.02mg 0.7mg 5%
Choline 19.5mg 4%
Vitamin B5 0.071mg 0.242mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B3 0.52mg 1mg 3%
Protein 1.44g 2.6g 2%
Vitamin B1 0.055mg 0.08mg 2%
Carbs 10.52g 5.5g 2%
Fiber 0.5g 1.1g 2%
Monounsaturated fat 0.028g 0.239g 1%
Polyunsaturated fat 0.114g 0.228g 1%
Calories 50kcal 32kcal 1%
Zinc 0.13mg 0.23mg 1%
Calcium 87mg 81mg 1%
Fats 0.21g 0.7g 1%
Net carbs 10.02g 4.4g N/A
Sugar 0.03g 4.4g N/A
Sodium 6mg 14mg 0%
Saturated fat 0.033g 0.023g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 CarbsCarbs +91.3%
Contains more ProteinProtein +80.6%
Contains more FatsFats +233.3%
Contains more OtherOther +718.2%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +753.6%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.