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  6. Brown rice vs. Garden cress

Brown rice vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between brown rice and garden cress

  • Brown rice has more manganese and vitamin B3; however, garden cress is richer in vitamin K, vitamin A, vitamin C, folate, potassium, vitamin B2, vitamin B6, and iron.
  • Garden cress covers your daily vitamin K needs 451% more than brown rice.
  • Garden cress has 3 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while garden cress has 1mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cress, garden, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 ZincZinc +208.7%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +76.1%
Contains more SeleniumSelenium +544.4%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +604.7%
Contains more IronIron +132.1%
Contains more CopperCopper +60.4%
~equal in Magnesium ~38mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +122.5%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.8%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B6Vitamin B6 +100.8%
Contains more Vitamin KVitamin K +270850%
Contains more FolateFolate +788.9%
Contains more CholineCholine +112%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Garden cress DV% diff.
Vitamin K 0.2µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Folate 9µg 80µg 18%
Manganese 0.974mg 0.553mg 18%
Potassium 86mg 606mg 15%
Vitamin B2 0.069mg 0.26mg 15%
Vitamin B6 0.123mg 0.247mg 10%
Vitamin B3 2.561mg 1mg 10%
Starch 24.79g 10%
Iron 0.56mg 1.3mg 9%
Selenium 5.8µg 0.9µg 9%
Vitamin B1 0.178mg 0.08mg 8%
Calcium 3mg 81mg 8%
Carbs 25.58g 5.5g 7%
Copper 0.106mg 0.17mg 7%
Calories 123kcal 32kcal 5%
Phosphorus 103mg 76mg 4%
Zinc 0.71mg 0.23mg 4%
Vitamin E 0.17mg 0.7mg 4%
Vitamin B5 0.38mg 0.242mg 3%
Fiber 1.6g 1.1g 2%
Choline 9.2mg 19.5mg 2%
Polyunsaturated fat 0.366g 0.228g 1%
Saturated fat 0.26g 0.023g 1%
Protein 2.74g 2.6g 0%
Fats 0.97g 0.7g 0%
Net carbs 23.98g 4.4g N/A
Magnesium 39mg 38mg 0%
Sugar 0.24g 4.4g N/A
Sodium 4mg 14mg 0%
Monounsaturated fat 0.369g 0.239g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 FatsFats +38.6%
Contains more CarbsCarbs +365.1%
Contains more WaterWater +27.2%
Contains more OtherOther +309.1%
~equal in Protein ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +54.4%
Contains more Poly. FatPolyunsaturated fat +60.5%
Contains less Sat. FatSaturated fat -91.2%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.