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Garden cress vs. Bran — In-Depth Nutrition Comparison

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What are the differences between garden cress and bran?

  • Garden cress is higher in vitamin C, vitamin A, folate, vitamin B2, vitamin B6, potassium, copper, and calcium, yet bran is higher in manganese and selenium.
  • Garden cress's daily need coverage for vitamin C is 77% more.

We used Cress, garden, raw and Oat bran, cooked types in this article.

Infographic

Garden cress vs Bran infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Bran
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +558.7%
Contains more IronIron +47.7%
Contains more CopperCopper +157.6%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +56.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +74.3%
Contains more SeleniumSelenium +755.6%
~equal in Magnesium ~40mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Bran
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +664.7%
Contains more Vitamin B3Vitamin B3 +594.4%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin B6Vitamin B6 +888%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1233.3%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Bran DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Folate 80µg 6µg 19%
Manganese 0.553mg 0.964mg 18%
Vitamin B2 0.26mg 0.034mg 17%
Vitamin B6 0.247mg 0.025mg 17%
Potassium 606mg 92mg 15%
Copper 0.17mg 0.066mg 12%
Selenium 0.9µg 7.7µg 12%
Calcium 81mg 10mg 7%
Vitamin B1 0.08mg 0.16mg 7%
Fiber 1.1g 2.6g 6%
Phosphorus 76mg 119mg 6%
Iron 1.3mg 0.88mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 1mg 0.144mg 5%
Choline 19.5mg 4%
Zinc 0.23mg 0.53mg 3%
Carbs 5.5g 11.44g 2%
Protein 2.6g 3.21g 1%
Sodium 14mg 1mg 1%
Vitamin B5 0.242mg 0.217mg 1%
Saturated fat 0.023g 0.163g 1%
Polyunsaturated fat 0.228g 0.339g 1%
Calories 32kcal 40kcal 0%
Protein per 100 calories 8.1g 8g N/A
Calories per 10 g protein 123kcal 125kcal N/A
Weight per 100 calories 313g 250g N/A
Fats 0.7g 0.86g 0%
Net carbs 4.4g 8.84g N/A
Magnesium 38mg 40mg 0%
Sugar 4.4g N/A
Monounsaturated fat 0.239g 0.291g 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +22.9%
Contains more CarbsCarbs +108%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +48.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.