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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 C, Vitamin A RAE, 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.
Brown rice
Brown rice
6
:
4
Garden cress
Garden cress
Contains more Phosphorus +35.5%
Contains less Sodium -71.4%
Contains more Zinc +208.7%
Contains more Manganese +76.1%
Contains more Selenium +544.4%
Contains more Calcium +2600%
Contains more Iron +132.1%
Contains more Potassium +604.7%
Contains more Copper +60.4%
Equal in Magnesium - 38
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Phosphorus +35.5%
Contains less Sodium -71.4%
Contains more Zinc +208.7%
Contains more Manganese +76.1%
Contains more Selenium +544.4%
Contains more Calcium +2600%
Contains more Iron +132.1%
Contains more Potassium +604.7%
Contains more Copper +60.4%
Equal in Magnesium - 38

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.
Brown rice
Brown rice
3
:
7
Garden cress
Garden cress
Contains more Vitamin B1 +122.5%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +57%
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +276.8%
Contains more Vitamin B6 +100.8%
Contains more Folate +788.9%
Contains more Vitamin K +270850%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 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 +122.5%
Contains more Vitamin B3 +156.1%
Contains more Vitamin B5 +57%
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +276.8%
Contains more Vitamin B6 +100.8%
Contains more Folate +788.9%
Contains more Vitamin K +270850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Garden cress
Garden cress
Contains more Fats +38.6%
Contains more Carbs +365.1%
Contains more Water +27.2%
Contains more Other +309.1%
Equal in Protein - 2.6
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +38.6%
Contains more Carbs +365.1%
Contains more Water +27.2%
Contains more Other +309.1%
Equal in Protein - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +54.4%
Contains more Polyunsaturated fat +60.5%
Contains less Saturated Fat -91.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 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 +54.4%
Contains more Polyunsaturated fat +60.5%
Contains less Saturated Fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Garden cress Opinion
Net carbs 23.98g 4.4g Brown rice
Protein 2.74g 2.6g Brown rice
Fats 0.97g 0.7g Brown rice
Carbs 25.58g 5.5g Brown rice
Calories 123kcal 32kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 4.4g Brown rice
Fiber 1.6g 1.1g Brown rice
Calcium 3mg 81mg Garden cress
Iron 0.56mg 1.3mg Garden cress
Magnesium 39mg 38mg Brown rice
Phosphorus 103mg 76mg Brown rice
Potassium 86mg 606mg Garden cress
Sodium 4mg 14mg Brown rice
Zinc 0.71mg 0.23mg Brown rice
Copper 0.106mg 0.17mg Garden cress
Manganese 0.974mg 0.553mg Brown rice
Selenium 5.8µg 0.9µg Brown rice
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.17mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.178mg 0.08mg Brown rice
Vitamin B2 0.069mg 0.26mg Garden cress
Vitamin B3 2.561mg 1mg Brown rice
Vitamin B5 0.38mg 0.242mg Brown rice
Vitamin B6 0.123mg 0.247mg Garden cress
Folate 9µg 80µg Garden cress
Vitamin K 0.2µg 541.9µg Garden cress
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 0.26g 0.023g Garden cress
Monounsaturated Fat 0.369g 0.239g Brown rice
Polyunsaturated fat 0.366g 0.228g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
187%
Garden cress
Minerals Daily Need Coverage Score
32%
Brown rice
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.237g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 66)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.16g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 10mg)
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. 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.