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  6. Flour vs. Garden cress

Flour vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between Flour and Garden cress

  • Flour has more Selenium, Vitamin B1, Iron, Vitamin B3, Folate, and Vitamin B2, however, Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin K from Garden cress is 451% higher.
  • Garden cress has 38 times less Selenium than Flour. Flour has 33.9µg of Selenium, while Garden cress has 0.9µg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cress, garden, raw.

Infographic

Flour 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.
Flour
Flour
6
:
4
Garden cress
Garden cress
Contains more Iron +256.9%
Contains more Phosphorus +42.1%
Contains less Sodium -85.7%
Contains more Zinc +204.3%
Contains more Manganese +23.3%
Contains more Selenium +3666.7%
Contains more Calcium +440%
Contains more Magnesium +72.7%
Contains more Potassium +466.4%
Contains more Copper +18.1%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
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 +256.9%
Contains more Phosphorus +42.1%
Contains less Sodium -85.7%
Contains more Zinc +204.3%
Contains more Manganese +23.3%
Contains more Selenium +3666.7%
Contains more Calcium +440%
Contains more Magnesium +72.7%
Contains more Potassium +466.4%
Contains more Copper +18.1%

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.
Flour
Flour
5
:
5
Garden cress
Garden cress
Contains more Vitamin B1 +881.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +81%
Contains more Folate +128.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +461.4%
Contains more Vitamin K +180533.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +881.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +81%
Contains more Folate +128.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +461.4%
Contains more Vitamin K +180533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Garden cress
Garden cress
Contains more Protein +297.3%
Contains more Fats +40%
Contains more Carbs +1287.5%
Contains more Water +650%
Contains more Other +291.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +297.3%
Contains more Fats +40%
Contains more Carbs +1287.5%
Contains more Water +650%
Contains more Other +291.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Garden cress
Garden cress
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +174.7%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 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 +81.1%
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +174.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Garden cress Opinion
Net carbs 73.61g 4.4g Flour
Protein 10.33g 2.6g Flour
Fats 0.98g 0.7g Flour
Carbs 76.31g 5.5g Flour
Calories 364kcal 32kcal Flour
Sugar 0.27g 4.4g Flour
Fiber 2.7g 1.1g Flour
Calcium 15mg 81mg Garden cress
Iron 4.64mg 1.3mg Flour
Magnesium 22mg 38mg Garden cress
Phosphorus 108mg 76mg Flour
Potassium 107mg 606mg Garden cress
Sodium 2mg 14mg Flour
Zinc 0.7mg 0.23mg Flour
Copper 0.144mg 0.17mg Garden cress
Manganese 0.682mg 0.553mg Flour
Selenium 33.9µg 0.9µg Flour
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.06mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.785mg 0.08mg Flour
Vitamin B2 0.494mg 0.26mg Flour
Vitamin B3 5.904mg 1mg Flour
Vitamin B5 0.438mg 0.242mg Flour
Vitamin B6 0.044mg 0.247mg Garden cress
Folate 183µg 80µg Flour
Vitamin K 0.3µg 541.9µg Garden cress
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0.023g Garden cress
Monounsaturated Fat 0.087g 0.239g Garden cress
Polyunsaturated fat 0.413g 0.228g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
187%
Garden cress
Minerals Daily Need Coverage Score
59%
Flour
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.132g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 72)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.