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  6. Wild rice vs. Garden cress

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

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Important differences between Wild rice and Garden cress

  • Wild rice has more Zinc, however, Garden cress has more Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Folate, Vitamin B2, Manganese, Iron, and Vitamin B6.
  • Garden cress's daily need coverage for Vitamin K is 451% more.
  • Wild rice has 6 times more Zinc than Garden cress. Wild rice has 1.34mg of Zinc, while Garden cress has 0.23mg.

The food varieties used in the comparison are Wild rice, cooked and Cress, garden, raw.

Infographic

Wild rice 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.
Wild rice
Wild rice
3
:
7
Garden cress
Garden cress
Contains less Sodium -78.6%
Contains more Zinc +482.6%
Contains more Calcium +2600%
Contains more Iron +116.7%
Contains more Magnesium +18.8%
Contains more Potassium +500%
Contains more Copper +40.5%
Contains more Manganese +96.1%
Contains more Selenium +12.5%
Equal in Phosphorus - 76
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -78.6%
Contains more Zinc +482.6%
Contains more Calcium +2600%
Contains more Iron +116.7%
Contains more Magnesium +18.8%
Contains more Potassium +500%
Contains more Copper +40.5%
Contains more Manganese +96.1%
Contains more Selenium +12.5%
Equal in Phosphorus - 76

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.
Wild rice
Wild rice
1
:
9
Garden cress
Garden cress
Contains more Vitamin B3 +28.7%
Contains more Vitamin A +230466.7%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +198.9%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +83%
Contains more Folate +207.7%
Contains more Vitamin K +108280%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B3 +28.7%
Contains more Vitamin A +230466.7%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +198.9%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +83%
Contains more Folate +207.7%
Contains more Vitamin K +108280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Garden cress
Garden cress
Contains more Protein +53.5%
Contains more Carbs +288%
Contains more Fats +105.9%
Contains more Water +20.9%
Contains more Other +350%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +53.5%
Contains more Carbs +288%
Contains more Fats +105.9%
Contains more Water +20.9%
Contains more Other +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +378%
Equal in Polyunsaturated fat - 0.228
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -53.1%
Contains more Monounsaturated Fat +378%
Equal in Polyunsaturated fat - 0.228

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Garden cress Opinion
Net carbs 19.54g 4.4g Wild rice
Protein 3.99g 2.6g Wild rice
Fats 0.34g 0.7g Garden cress
Carbs 21.34g 5.5g Wild rice
Calories 101kcal 32kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 4.4g Wild rice
Fiber 1.8g 1.1g Wild rice
Calcium 3mg 81mg Garden cress
Iron 0.6mg 1.3mg Garden cress
Magnesium 32mg 38mg Garden cress
Phosphorus 82mg 76mg Wild rice
Potassium 101mg 606mg Garden cress
Sodium 3mg 14mg Wild rice
Zinc 1.34mg 0.23mg Wild rice
Copper 0.121mg 0.17mg Garden cress
Manganese 0.282mg 0.553mg Garden cress
Selenium 0.8µg 0.9µg Garden cress
Vitamin A 3IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.24mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.052mg 0.08mg Garden cress
Vitamin B2 0.087mg 0.26mg Garden cress
Vitamin B3 1.287mg 1mg Wild rice
Vitamin B5 0.154mg 0.242mg Garden cress
Vitamin B6 0.135mg 0.247mg Garden cress
Folate 26µg 80µg Garden cress
Vitamin K 0.5µg 541.9µg Garden cress
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g 0.023g Garden cress
Monounsaturated Fat 0.05g 0.239g Garden cress
Polyunsaturated fat 0.213g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
187%
Garden cress
Minerals Daily Need Coverage Score
21%
Wild rice
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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 ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.