Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Garden cress

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

Compare

Important differences between wild rice and garden cress

  • Wild rice has more zinc; however, garden cress has more vitamin K, vitamin A, vitamin C, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +482.6%
Contains less SodiumSodium -78.6%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +500%
Contains more IronIron +116.7%
Contains more CopperCopper +40.5%
Contains more ManganeseManganese +96.1%
Contains more SeleniumSelenium +12.5%
~equal in Phosphorus ~76mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 B3Vitamin B3 +28.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +198.9%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin KVitamin K +108280%
Contains more FolateFolate +207.7%
Contains more CholineCholine +91.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Garden cress DV% diff.
Vitamin K 0.5µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Potassium 101mg 606mg 15%
Folate 26µg 80µg 14%
Vitamin B2 0.087mg 0.26mg 13%
Manganese 0.282mg 0.553mg 12%
Zinc 1.34mg 0.23mg 10%
Vitamin B6 0.135mg 0.247mg 9%
Iron 0.6mg 1.3mg 9%
Calcium 3mg 81mg 8%
Copper 0.121mg 0.17mg 5%
Carbs 21.34g 5.5g 5%
Protein 3.99g 2.6g 3%
Fiber 1.8g 1.1g 3%
Vitamin E 0.24mg 0.7mg 3%
Calories 101kcal 32kcal 3%
Vitamin B5 0.154mg 0.242mg 2%
Vitamin B3 1.287mg 1mg 2%
Choline 10.2mg 19.5mg 2%
Vitamin B1 0.052mg 0.08mg 2%
Phosphorus 82mg 76mg 1%
Magnesium 32mg 38mg 1%
Fats 0.34g 0.7g 1%
Net carbs 19.54g 4.4g N/A
Sugar 0.73g 4.4g N/A
Sodium 3mg 14mg 0%
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.049g 0.023g 0%
Monounsaturated fat 0.05g 0.239g 0%
Polyunsaturated fat 0.213g 0.228g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +53.5%
Contains more CarbsCarbs +288%
Contains more FatsFats +105.9%
Contains more WaterWater +20.9%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +378%
~equal in Polyunsaturated fat ~0.228g

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Garden cress
Garden cress vs Watercress
Watercress
Garden cress
Garden cress vs Chard raw
Chard raw
Garden cress
Garden cress vs Coriander
Coriander

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.