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  6. Wafer vs. Garden cress

Wafer vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between wafer and garden cress

  • Wafer has more iron, copper, and vitamin B3; however, garden cress is richer in vitamin K, vitamin A, vitamin C, vitamin B6, and potassium.
  • Garden cress covers your daily vitamin K needs 450% more than wafer.
  • Garden cress has 184 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while garden cress has 0.023g.

Specific food types used in this comparison are Cookies, chocolate wafers and Cress, garden, raw.

Infographic

Wafer 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.
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +39.5%
Contains more IronIron +208.5%
Contains more CopperCopper +172.4%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +73.7%
Contains more ManganeseManganese +25.9%
Contains more SeleniumSelenium +533.3%
Contains more CalciumCalcium +161.3%
Contains more PotassiumPotassium +188.6%
Contains less SodiumSodium -97.6%

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.
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +153.8%
Contains more Vitamin B3Vitamin B3 +185.8%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin B6Vitamin B6 +384.3%
Contains more Vitamin KVitamin K +22479.2%
Contains more FolateFolate +70.2%
Contains more CholineCholine +36.4%
~equal in Vitamin E ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg

All nutrients comparison - raw data values

Nutrient Wafer Garden cress DV% diff.
Vitamin K 2.4µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Vitamin A 3µg 346µg 38%
Iron 4.01mg 1.3mg 34%
Copper 0.463mg 0.17mg 33%
Polyunsaturated fat 4.153g 0.228g 26%
Sodium 580mg 14mg 25%
Carbs 72.7g 5.5g 22%
Fats 14.2g 0.7g 21%
Calories 433kcal 32kcal 20%
Saturated fat 4.241g 0.023g 19%
Vitamin B6 0.051mg 0.247mg 15%
Potassium 210mg 606mg 12%
Monounsaturated fat 4.865g 0.239g 12%
Vitamin B3 2.858mg 1mg 12%
Vitamin B1 0.203mg 0.08mg 10%
Selenium 5.7µg 0.9µg 9%
Fiber 3.4g 1.1g 9%
Phosphorus 132mg 76mg 8%
Protein 6.6g 2.6g 8%
Zinc 1.09mg 0.23mg 8%
Folate 47µg 80µg 8%
Manganese 0.696mg 0.553mg 6%
Calcium 31mg 81mg 5%
Vitamin B12 0.09µg 0µg 4%
Magnesium 53mg 38mg 4%
Caffeine 10mg 0mg 3%
Vitamin B5 0.381mg 0.242mg 3%
Choline 14.3mg 19.5mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 4.4g N/A
Sugar 37.43g 4.4g N/A
Vitamin E 0.72mg 0.7mg 0%
Vitamin B2 0.266mg 0.26mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +153.8%
Contains more FatsFats +1928.6%
Contains more CarbsCarbs +1221.8%
Contains more WaterWater +1886.7%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +1935.6%
Contains more Poly. FatPolyunsaturated fat +1721.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.