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, and phosphorus; however, garden cress has more vitamin A, vitamin B2, folate, vitamin B6, and potassium.
- Garden cress's daily need coverage for vitamin A is 138% more.
- Wheat has 35 times more selenium than garden cress. Wheat has 31.9µg of selenium, while garden cress has 0.9µg.
The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Cress, garden, raw.
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 | +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% |
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% |
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
