Wheat vs. Garden cress — In-Depth Nutrition Comparison
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Important differences between wheat and garden cress
- Wheat has more selenium, manganese, zinc, fiber, phosphorus, and vitamin B3; however, garden cress has more vitamin B2, folate, vitamin B6, and potassium.
- Wheat's daily need coverage for selenium is 56% more.
- Wheat has 8 times more zinc than garden cress. Wheat has 1.84mg of zinc, while garden cress has 0.23mg.
The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Cress, garden, raw.
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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 | +26.3% |
| Contains more IronIron | +35.4% |
| Contains more CopperCopper | +21.8% |
| Contains more ZincZinc | +700% |
| Contains more PhosphorusPhosphorus | +93.4% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +86.3% |
| Contains more SeleniumSelenium | +3444.4% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +269.5% |
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 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +130.5% |
| Contains more Vitamin EVitamin E | +191.7% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +252.9% |
| Contains more FolateFolate | +627.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +119.6% |
| Contains more FatsFats | +18.6% |
| Contains more CarbsCarbs | +401.8% |
| Contains more WaterWater | +37.2% |
| Contains more OtherOther | +164.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -70.1% |
| Contains more Mono. FatMonounsaturated fat | +184.5% |
~equal in
Polyunsaturated fat
~0.228g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 69mg | 77% | |
| Selenium | 31.9µg | 0.9µg | 56% |
| Vitamin A | 346µg | 38% | |
| Manganese | 1.03mg | 0.553mg | 21% |
| Vitamin B2 | 0.03mg | 0.26mg | 18% |
| Folate | 11µg | 80µg | 17% |
| Zinc | 1.84mg | 0.23mg | 15% |
| Vitamin B6 | 0.07mg | 0.247mg | 14% |
| Fiber | 4.3g | 1.1g | 13% |
| Potassium | 164mg | 606mg | 13% |
| Phosphorus | 147mg | 76mg | 10% |
| Vitamin B3 | 2.305mg | 1mg | 8% |
| Carbs | 27.6g | 5.5g | 7% |
| Calcium | 9mg | 81mg | 7% |
| Iron | 1.76mg | 1.3mg | 6% |
| Protein | 5.71g | 2.6g | 6% |
| Vitamin B5 | 0.242mg | 5% | |
| Calories | 132kcal | 32kcal | 5% |
| Copper | 0.207mg | 0.17mg | 4% |
| Choline | 19.5mg | 4% | |
| Vitamin E | 0.24mg | 0.7mg | 3% |
| Magnesium | 48mg | 38mg | 2% |
| Vitamin B1 | 0.095mg | 0.08mg | 1% |
| Fats | 0.83g | 0.7g | 0% |
| Net carbs | 23.3g | 4.4g | N/A |
| Sugar | 3.07g | 4.4g | N/A |
| Sodium | 8mg | 14mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.023g | 0% |
| Monounsaturated fat | 0.084g | 0.239g | 0% |
| Polyunsaturated fat | 0.243g | 0.228g | 0% |
| Tryptophan | 0.051mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.22mg | 0% | |
| Leucine | 0.432mg | 0% | |
| Lysine | 0.161mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.267mg | 0% | |
| Histidine | 0.147mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
150%
Minerals Daily Need Coverage Score
61%
33%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.054g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 50)
Which food is cheaper?
Garden cress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)