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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 A, and vitamin C.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +242.1%
Contains more IronIron +190%
Contains more CopperCopper +197.6%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +378.9%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +394.6%
Contains more SeleniumSelenium +8955.6%
Contains more CalciumCalcium +268.2%
Contains more PotassiumPotassium +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.
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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin B1Vitamin B1 +607.5%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin B5Vitamin B5 +292.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin KVitamin K +30005.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Garden cress DV% diff.
Vitamin K 1.8µg 541.9µg 450%
Selenium 81.5µg 0.9µg 147%
Manganese 2.735mg 0.553mg 95%
Vitamin C 0mg 69mg 77%
Phosphorus 364mg 76mg 41%
Vitamin B1 0.566mg 0.08mg 41%
Fiber 11.1g 1.1g 40%
Vitamin A 1µg 346µg 38%
Copper 0.506mg 0.17mg 37%
Vitamin B3 6.375mg 1mg 34%
Iron 3.77mg 1.3mg 31%
Zinc 3.68mg 0.23mg 31%
Protein 14.54g 2.6g 24%
Carbs 70.58g 5.5g 22%
Magnesium 130mg 38mg 22%
Starch 52.41g 22%
Folate 80µg 20%
Calories 337kcal 32kcal 15%
Vitamin B5 0.949mg 0.242mg 14%
Calcium 22mg 81mg 6%
Potassium 403mg 606mg 6%
Vitamin B2 0.184mg 0.26mg 6%
Polyunsaturated fat 0.621g 0.228g 3%
Fats 2.13g 0.7g 2%
Vitamin E 0.61mg 0.7mg 1%
Vitamin B6 0.259mg 0.247mg 1%
Choline 25.8mg 19.5mg 1%
Saturated fat 0.196g 0.023g 1%
Net carbs 59.48g 4.4g N/A
Sugar 7.84g 4.4g N/A
Sodium 5mg 14mg 0%
Trans fat 0.005g 0g N/A
Monounsaturated fat 0.213g 0.239g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +459.2%
Contains more FatsFats +204.3%
Contains more CarbsCarbs +1183.3%
Contains more WaterWater +707.6%
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 Poly. FatPolyunsaturated fat +172.4%
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +12.2%

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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. 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.