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  6. Waffle vs. Garden cress

Waffle vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between waffle and garden cress

  • Waffle has more selenium, calcium, phosphorus, and vitamin B1; however, garden cress is richer in vitamin A, vitamin C, and vitamin B6.
  • Garden cress covers your daily vitamin A needs 134% more than waffle.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Cress, garden, raw.

Infographic

Waffle 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.
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +214.8%
Contains more IronIron +77.7%
Contains more ZincZinc +195.7%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +281.1%
Contains more CopperCopper +174.2%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +108.7%

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 +228.8%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +100.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +432.3%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more FolateFolate +73.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Garden cress DV% diff.
Vitamin K 541.9µg 452%
Selenium 46.2µg 0.9µg 82%
Vitamin C 0.4mg 69mg 76%
Polyunsaturated fat 6.785g 0.228g 44%
Vitamin A 65µg 346µg 31%
Cholesterol 69mg 0mg 23%
Sodium 511mg 14mg 22%
Fats 14.1g 0.7g 21%
Calcium 255mg 81mg 17%
Phosphorus 190mg 76mg 16%
Vitamin B1 0.263mg 0.08mg 15%
Vitamin B6 0.056mg 0.247mg 15%
Calories 291kcal 32kcal 13%
Manganese 0.265mg 0.553mg 13%
Saturated fat 2.866g 0.023g 13%
Iron 2.31mg 1.3mg 13%
Potassium 159mg 606mg 13%
Copper 0.062mg 0.17mg 12%
Protein 7.9g 2.6g 11%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 80µg 9%
Carbs 32.9g 5.5g 9%
Monounsaturated fat 3.521g 0.239g 8%
Vitamin B2 0.347mg 0.26mg 7%
Vitamin B3 2.073mg 1mg 7%
Vitamin B5 0.485mg 0.242mg 5%
Vitamin E 0.7mg 5%
Magnesium 19mg 38mg 5%
Zinc 0.68mg 0.23mg 4%
Fiber 1.1g 4%
Choline 19.5mg 4%
Net carbs 32.9g 4.4g N/A
Sugar 4.4g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +203.8%
Contains more FatsFats +1914.3%
Contains more CarbsCarbs +498.2%
Contains more OtherOther +72.2%
Contains more WaterWater +112.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +1373.2%
Contains more Poly. FatPolyunsaturated fat +2875.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.