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Rye vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between rye and garden cress

  • Rye has more manganese, fiber, phosphorus, vitamin B5, selenium, zinc, and copper; however, garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily vitamin K needs 447% more than rye.
  • Garden cress contains 15 times less selenium than rye. Rye contains 13.9µg of selenium, while garden cress contains 0.9µg.

Food varieties used in this article are Rye grain and Cress, garden, raw.

Infographic

Rye 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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +189.5%
Contains more IronIron +102.3%
Contains more CopperCopper +115.9%
Contains more ZincZinc +1052.2%
Contains more PhosphorusPhosphorus +336.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +366%
Contains more SeleniumSelenium +1444.4%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +18.8%

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.
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +21.4%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B3Vitamin B3 +327%
Contains more Vitamin B5Vitamin B5 +501.7%
Contains more Vitamin B6Vitamin B6 +19%
Contains more CholineCholine +55.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin KVitamin K +9084.7%
Contains more FolateFolate +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +297.7%
Contains more FatsFats +132.9%
Contains more CarbsCarbs +1279.3%
Contains more WaterWater +743.4%
Contains more OtherOther +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 Poly. FatPolyunsaturated fat +236.4%
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +14.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Garden cress DV% diff.
Vitamin K 5.9µg 541.9µg 447%
Manganese 2.577mg 0.553mg 88%
Vitamin C 0mg 69mg 77%
Fiber 15.1g 1.1g 56%
Vitamin A 1µg 346µg 38%
Phosphorus 332mg 76mg 37%
Vitamin B5 1.456mg 0.242mg 24%
Selenium 13.9µg 0.9µg 24%
Carbs 75.86g 5.5g 23%
Copper 0.367mg 0.17mg 22%
Zinc 2.65mg 0.23mg 22%
Vitamin B1 0.316mg 0.08mg 20%
Vitamin B3 4.27mg 1mg 20%
Magnesium 110mg 38mg 17%
Iron 2.63mg 1.3mg 17%
Protein 10.34g 2.6g 15%
Calories 338kcal 32kcal 15%
Folate 38µg 80µg 11%
Calcium 24mg 81mg 6%
Polyunsaturated fat 0.767g 0.228g 4%
Vitamin B6 0.294mg 0.247mg 4%
Potassium 510mg 606mg 3%
Choline 30.4mg 19.5mg 2%
Vitamin E 0.85mg 0.7mg 1%
Vitamin B2 0.251mg 0.26mg 1%
Fats 1.63g 0.7g 1%
Saturated fat 0.197g 0.023g 1%
Sodium 2mg 14mg 1%
Net carbs 60.76g 4.4g N/A
Sugar 0.98g 4.4g N/A
Monounsaturated fat 0.208g 0.239g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
150%
Garden cress
Minerals Daily Need Coverage Score
98%
Rye
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.174g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 34)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.