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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
150%
Minerals Daily Need Coverage Score
98%
33%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.174g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 34)
Which food is cheaper?
Garden cress is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.