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  6. Wild rice raw vs. Garden cress

Wild rice raw vs. Garden cress — In-Depth Nutrition Comparison

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Differences between wild rice raw and garden cress

  • Wild rice raw has more zinc, phosphorus, copper, vitamin B3, manganese, magnesium, and fiber, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Garden cress contains 26 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while garden cress contains 0.23mg.

The food types used in this comparison are Wild rice, raw and Cress, garden, raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +365.8%
Contains more IronIron +50.8%
Contains more CopperCopper +208.2%
Contains more ZincZinc +2491.3%
Contains more PhosphorusPhosphorus +469.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +140.3%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +41.9%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +17.1%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B3Vitamin B3 +573.3%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more FolateFolate +18.8%
Contains more CholineCholine +79.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin KVitamin K +28421.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Garden cress DV% diff.
Vitamin K 1.9µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Zinc 5.96mg 0.23mg 52%
Phosphorus 433mg 76mg 51%
Copper 0.524mg 0.17mg 39%
Vitamin A 1µg 346µg 38%
Vitamin B3 6.733mg 1mg 36%
Manganese 1.329mg 0.553mg 34%
Magnesium 177mg 38mg 33%
Protein 14.73g 2.6g 24%
Carbs 74.9g 5.5g 23%
Fiber 6.2g 1.1g 20%
Vitamin B5 1.074mg 0.242mg 17%
Calories 357kcal 32kcal 16%
Vitamin B6 0.391mg 0.247mg 11%
Iron 1.96mg 1.3mg 8%
Calcium 21mg 81mg 6%
Potassium 427mg 606mg 5%
Folate 95µg 80µg 4%
Choline 35mg 19.5mg 3%
Polyunsaturated fat 0.676g 0.228g 3%
Vitamin B1 0.115mg 0.08mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin E 0.82mg 0.7mg 1%
Saturated fat 0.156g 0.023g 1%
Fats 1.08g 0.7g 1%
Net carbs 68.7g 4.4g N/A
Sugar 2.5g 4.4g N/A
Sodium 7mg 14mg 0%
Vitamin B2 0.262mg 0.26mg 0%
Monounsaturated fat 0.159g 0.239g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +466.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +1261.8%
Contains more WaterWater +1052.1%
Contains more OtherOther +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 Poly. FatPolyunsaturated fat +196.5%
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +50.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.