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  6. Wheat vs. Garden cress

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.

Infographic

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.
Wheat
Wheat
8
:
2
Garden cress
Garden cress
Contains more Iron +35.4%
Contains more Magnesium +26.3%
Contains more Phosphorus +93.4%
Contains less Sodium -42.9%
Contains more Zinc +700%
Contains more Copper +21.8%
Contains more Manganese +86.3%
Contains more Selenium +3444.4%
Contains more Calcium +800%
Contains more Potassium +269.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
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 +35.4%
Contains more Magnesium +26.3%
Contains more Phosphorus +93.4%
Contains less Sodium -42.9%
Contains more Zinc +700%
Contains more Copper +21.8%
Contains more Manganese +86.3%
Contains more Selenium +3444.4%
Contains more Calcium +800%
Contains more Potassium +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.
Wheat
Wheat
2
:
9
Garden cress
Garden cress
Contains more Vitamin B1 +18.8%
Contains more Vitamin B3 +130.5%
Contains more Vitamin A +172825%
Contains more Vitamin E +191.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +252.9%
Contains more Folate +627.3%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +18.8%
Contains more Vitamin B3 +130.5%
Contains more Vitamin A +172825%
Contains more Vitamin E +191.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B6 +252.9%
Contains more Folate +627.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Garden cress
Garden cress
Contains more Protein +119.6%
Contains more Fats +18.6%
Contains more Carbs +401.8%
Contains more Water +37.2%
Contains more Other +164.7%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +119.6%
Contains more Fats +18.6%
Contains more Carbs +401.8%
Contains more Water +37.2%
Contains more Other +164.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Garden cress
Garden cress
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +184.5%
Equal in Polyunsaturated fat - 0.228
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +184.5%
Equal in Polyunsaturated fat - 0.228

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Garden cress Opinion
Net carbs 23.3g 4.4g Wheat
Protein 5.71g 2.6g Wheat
Fats 0.83g 0.7g Wheat
Carbs 27.6g 5.5g Wheat
Calories 132kcal 32kcal Wheat
Sugar 3.07g 4.4g Wheat
Fiber 4.3g 1.1g Wheat
Calcium 9mg 81mg Garden cress
Iron 1.76mg 1.3mg Wheat
Magnesium 48mg 38mg Wheat
Phosphorus 147mg 76mg Wheat
Potassium 164mg 606mg Garden cress
Sodium 8mg 14mg Wheat
Zinc 1.84mg 0.23mg Wheat
Copper 0.207mg 0.17mg Wheat
Manganese 1.03mg 0.553mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin A 4IU 6917IU Garden cress
Vitamin A RAE 346µg Garden cress
Vitamin E 0.24mg 0.7mg Garden cress
Vitamin C 69mg Garden cress
Vitamin B1 0.095mg 0.08mg Wheat
Vitamin B2 0.03mg 0.26mg Garden cress
Vitamin B3 2.305mg 1mg Wheat
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.07mg 0.247mg Garden cress
Folate 11µg 80µg Garden cress
Vitamin K 541.9µg Garden cress
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g 0g Garden cress
Saturated Fat 0.077g 0.023g Garden cress
Monounsaturated Fat 0.084g 0.239g Garden cress
Polyunsaturated fat 0.243g 0.228g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
9%
Wheat
187%
Garden cress
Minerals Daily Need Coverage Score
61%
Wheat
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 50)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.4)
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)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.