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  6. White bread vs. Garden cress

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

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
~equal in Manganese ~0.553mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Garden cress 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
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 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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
5% 49% 47%
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%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.