Wheat vs. Garden cress — In-Depth Nutrition Comparison
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How are wheat and garden cress different?
- Wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, and iron; however, garden cress is richer in vitamin A and vitamin C.
- Daily need coverage for selenium for wheat is 161% higher.
- Wheat contains 18 times more zinc than garden cress. While wheat contains 4.16mg of zinc, garden cress contains only 0.23mg.
Wheat, durum and Cress, garden, raw are the varieties used in this article.
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 | +278.9% |
| Contains more IronIron | +170.8% |
| Contains more CopperCopper | +225.3% |
| Contains more ZincZinc | +1708.7% |
| Contains more PhosphorusPhosphorus | +568.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +444.7% |
| Contains more SeleniumSelenium | +9833.3% |
| Contains more CalciumCalcium | +138.2% |
| Contains more PotassiumPotassium | +40.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +423.8% |
| Contains more Vitamin B3Vitamin B3 | +573.8% |
| Contains more Vitamin B5Vitamin B5 | +286.4% |
| Contains more Vitamin B6Vitamin B6 | +69.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +114.9% |
| Contains more FolateFolate | +86% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Selenium | 89.4µg | 0.9µg | 161% |
| Manganese | 3.012mg | 0.553mg | 107% |
| Vitamin C | 0mg | 69mg | 77% |
| Phosphorus | 508mg | 76mg | 62% |
| Copper | 0.553mg | 0.17mg | 43% |
| Vitamin A | 0µg | 346µg | 38% |
| Vitamin B3 | 6.738mg | 1mg | 36% |
| Zinc | 4.16mg | 0.23mg | 36% |
| Vitamin B1 | 0.419mg | 0.08mg | 28% |
| Iron | 3.52mg | 1.3mg | 28% |
| Magnesium | 144mg | 38mg | 25% |
| Carbs | 71.13g | 5.5g | 22% |
| Protein | 13.68g | 2.6g | 22% |
| Calories | 339kcal | 32kcal | 15% |
| Vitamin B5 | 0.935mg | 0.242mg | 14% |
| Vitamin B6 | 0.419mg | 0.247mg | 13% |
| Vitamin B2 | 0.121mg | 0.26mg | 11% |
| Folate | 43µg | 80µg | 9% |
| Vitamin E | 0.7mg | 5% | |
| Polyunsaturated fat | 0.978g | 0.228g | 5% |
| Potassium | 431mg | 606mg | 5% |
| Calcium | 34mg | 81mg | 5% |
| Choline | 19.5mg | 4% | |
| Fiber | 1.1g | 4% | |
| Fats | 2.47g | 0.7g | 3% |
| Saturated fat | 0.454g | 0.023g | 2% |
| Sodium | 2mg | 14mg | 1% |
| Net carbs | 71.13g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Monounsaturated fat | 0.344g | 0.239g | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +426.2% |
| Contains more FatsFats | +252.9% |
| Contains more CarbsCarbs | +1193.3% |
| Contains more WaterWater | +717.2% |
~equal in
Other
~1.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | +43.9% |
| Contains more Poly. FatPolyunsaturated fat | +328.9% |
| Contains less Sat. FatSaturated fat | -94.9% |