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  6. Khorasan wheat vs. Garden cress

Khorasan wheat vs. Garden cress — In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Garden cress

  • Khorasan wheat has more Selenium, Manganese, Phosphorus, Vitamin B1, Fiber, Copper, and Vitamin B3, while Garden cress has more Vitamin K, Vitamin C, and Vitamin A RAE.
  • Garden cress's daily need coverage for Vitamin K is 450% higher.
  • Garden cress contains 91 times less Selenium than Khorasan wheat. Khorasan wheat contains 81.5µg of Selenium, while Garden cress contains 0.9µg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Cress, garden, raw.

Infographic

Khorasan wheat 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.
Khorasan wheat
Khorasan wheat
8
:
2
Garden cress
Garden cress
Contains more Iron +190%
Contains more Magnesium +242.1%
Contains more Phosphorus +378.9%
Contains less Sodium -64.3%
Contains more Zinc +1500%
Contains more Copper +197.6%
Contains more Manganese +394.6%
Contains more Selenium +8955.6%
Contains more Calcium +268.2%
Contains more Potassium +50.4%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +190%
Contains more Magnesium +242.1%
Contains more Phosphorus +378.9%
Contains less Sodium -64.3%
Contains more Zinc +1500%
Contains more Copper +197.6%
Contains more Manganese +394.6%
Contains more Selenium +8955.6%
Contains more Calcium +268.2%
Contains more Potassium +50.4%

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.
Khorasan wheat
Khorasan wheat
4
:
8
Garden cress
Garden cress
Contains more Vitamin B1 +607.5%
Contains more Vitamin B3 +537.5%
Contains more Vitamin B5 +292.1%
Contains more Vitamin A +69070%
Contains more Vitamin E +14.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.3%
Contains more Vitamin K +30005.6%
Equal in Vitamin B6 - 0.247
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +607.5%
Contains more Vitamin B3 +537.5%
Contains more Vitamin B5 +292.1%
Contains more Vitamin A +69070%
Contains more Vitamin E +14.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.3%
Contains more Vitamin K +30005.6%
Equal in Vitamin B6 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
3
:
2
Garden cress
Garden cress
Contains more Protein +459.2%
Contains more Fats +204.3%
Contains more Carbs +1183.3%
Contains more Water +707.6%
Equal in Other - 1.8
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Garden cress
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 Protein +459.2%
Contains more Fats +204.3%
Contains more Carbs +1183.3%
Contains more Water +707.6%
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +172.4%
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +12.2%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Polyunsaturated fat +172.4%
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +12.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Garden cress Opinion
Net carbs 59.48g 4.4g Khorasan wheat
Protein 14.54g 2.6g Khorasan wheat
Fats 2.13g 0.7g Khorasan wheat
Carbs 70.58g 5.5g Khorasan wheat
Calories 337kcal 32kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 4.4g Garden cress
Fiber 11.1g 1.1g Khorasan wheat
Calcium 22mg 81mg Garden cress
Iron 3.77mg 1.3mg Khorasan wheat
Magnesium 130mg 38mg Khorasan wheat
Phosphorus 364mg 76mg Khorasan wheat
Potassium 403mg 606mg Garden cress
Sodium 5mg 14mg Khorasan wheat
Zinc 3.68mg 0.23mg Khorasan wheat
Copper 0.506mg 0.17mg Khorasan wheat
Manganese 2.735mg 0.553mg Khorasan wheat
Selenium 81.5µg 0.9µg Khorasan wheat
Vitamin A 10IU 6917IU Garden cress
Vitamin A RAE 1µg 346µg Garden cress
Vitamin E 0.61mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.566mg 0.08mg Khorasan wheat
Vitamin B2 0.184mg 0.26mg Garden cress
Vitamin B3 6.375mg 1mg Khorasan wheat
Vitamin B5 0.949mg 0.242mg Khorasan wheat
Vitamin B6 0.259mg 0.247mg Khorasan wheat
Folate 80µg Garden cress
Vitamin K 1.8µg 541.9µg Garden cress
Tryptophan 0.13mg Khorasan wheat
Threonine 0.442mg Khorasan wheat
Isoleucine 0.566mg Khorasan wheat
Leucine 1.112mg Khorasan wheat
Lysine 0.416mg Khorasan wheat
Methionine 0.251mg Khorasan wheat
Phenylalanine 0.772mg Khorasan wheat
Valine 0.687mg Khorasan wheat
Histidine 0.379mg Khorasan wheat
Trans Fat 0.005g 0g Garden cress
Saturated Fat 0.196g 0.023g Garden cress
Monounsaturated Fat 0.213g 0.239g Garden cress
Polyunsaturated fat 0.621g 0.228g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Khorasan wheat
187%
Garden cress
Minerals Daily Need Coverage Score
150%
Khorasan wheat
33%
Garden cress

Comparison summary

Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 9mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 3.44g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.173g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.