White bread vs. Garden cress — In-Depth Nutrition Comparison
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Important differences between white bread and garden cress
- White bread has more selenium, vitamin B1, iron, and vitamin B3; however, garden cress has more vitamin K, vitamin A, vitamin C, potassium, and vitamin B6.
- Garden cress's daily need coverage for vitamin K is 451% more.
- White bread has 35 times more sodium than garden cress. White bread has 490mg of sodium, while garden cress has 14mg.
The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) 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 CalciumCalcium | +77.8% |
| Contains more IronIron | +177.7% |
| Contains more ZincZinc | +221.7% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more SeleniumSelenium | +2344.4% |
| Contains more MagnesiumMagnesium | +65.2% |
| Contains more PotassiumPotassium | +381% |
| Contains more CopperCopper | +68.3% |
| Contains less SodiumSodium | -97.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +566.3% |
| Contains more Vitamin B3Vitamin B3 | +378% |
| Contains more Vitamin B5Vitamin B5 | +121.5% |
| Contains more FolateFolate | +38.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B6Vitamin B6 | +183.9% |
| Contains more Vitamin KVitamin K | +270850% |
| Contains more CholineCholine | +33.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +240.4% |
| Contains more FatsFats | +375.7% |
| Contains more CarbsCarbs | +798.5% |
| Contains more WaterWater | +145.5% |
~equal in
Other
~1.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +150.6% |
| Contains more Poly. FatPolyunsaturated fat | +602.6% |
| Contains less Sat. FatSaturated fat | -96.7% |
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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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.2µg | 541.9µg | 451% |
| Vitamin C | 0mg | 69mg | 77% |
| Vitamin B1 | 0.533mg | 0.08mg | 38% |
| Selenium | 22µg | 0.9µg | 38% |
| Vitamin A | 0µg | 346µg | 38% |
| Iron | 3.61mg | 1.3mg | 29% |
| Vitamin B3 | 4.78mg | 1mg | 24% |
| Sodium | 490mg | 14mg | 21% |
| Carbs | 49.42g | 5.5g | 15% |
| Starch | 37.17g | 15% | |
| Potassium | 126mg | 606mg | 14% |
| Protein | 8.85g | 2.6g | 13% |
| Calories | 266kcal | 32kcal | 12% |
| Vitamin B6 | 0.087mg | 0.247mg | 12% |
| Polyunsaturated fat | 1.602g | 0.228g | 9% |
| Folate | 111µg | 80µg | 8% |
| Copper | 0.101mg | 0.17mg | 8% |
| Fiber | 2.7g | 1.1g | 6% |
| Calcium | 144mg | 81mg | 6% |
| Vitamin B5 | 0.536mg | 0.242mg | 6% |
| Zinc | 0.74mg | 0.23mg | 5% |
| Magnesium | 23mg | 38mg | 4% |
| Fats | 3.33g | 0.7g | 4% |
| Saturated fat | 0.698g | 0.023g | 3% |
| Fructose | 2.43g | 3% | |
| Vitamin E | 0.22mg | 0.7mg | 3% |
| Phosphorus | 98mg | 76mg | 3% |
| Vitamin B2 | 0.243mg | 0.26mg | 1% |
| Manganese | 0.536mg | 0.553mg | 1% |
| Choline | 14.6mg | 19.5mg | 1% |
| Monounsaturated fat | 0.599g | 0.239g | 1% |
| Net carbs | 46.72g | 4.4g | N/A |
| Sugar | 5.67g | 4.4g | N/A |
| Trans fat | 0.027g | 0g | N/A |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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
33%
150%
Minerals Daily Need Coverage Score
56%
33%
Comparison summary
Which food is lower in Sugar?
Garden cress is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 476mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.675g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.