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  6. Garden cress vs. Wild rice

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

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Important differences between garden cress and wild rice

  • Garden cress has more vitamin K, vitamin C, vitamin A, potassium, folate, vitamin B2, manganese, iron, and vitamin B6; however, wild rice has more zinc.
  • Garden cress's daily need coverage for vitamin K is 451% more.

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

Infographic

Garden cress vs Wild rice 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%
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%
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%
Contains more ZincZinc +482.6%
Contains less SodiumSodium -78.6%
~equal in Phosphorus ~82mg

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%
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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 Vitamin B3Vitamin B3 +28.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Wild rice DV% diff.
Vitamin K 541.9µg 0.5µg 451%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Potassium 606mg 101mg 15%
Folate 80µg 26µg 14%
Vitamin B2 0.26mg 0.087mg 13%
Manganese 0.553mg 0.282mg 12%
Zinc 0.23mg 1.34mg 10%
Iron 1.3mg 0.6mg 9%
Vitamin B6 0.247mg 0.135mg 9%
Calcium 81mg 3mg 8%
Carbs 5.5g 21.34g 5%
Copper 0.17mg 0.121mg 5%
Calories 32kcal 101kcal 3%
Protein 2.6g 3.99g 3%
Fiber 1.1g 1.8g 3%
Vitamin E 0.7mg 0.24mg 3%
Vitamin B1 0.08mg 0.052mg 2%
Vitamin B3 1mg 1.287mg 2%
Vitamin B5 0.242mg 0.154mg 2%
Choline 19.5mg 10.2mg 2%
Fats 0.7g 0.34g 1%
Magnesium 38mg 32mg 1%
Phosphorus 76mg 82mg 1%
Protein per 100 calories 8.1g 4g N/A
Calories per 10 g protein 123kcal 253kcal N/A
Weight per 100 calories 313g 99g N/A
Net carbs 4.4g 19.54g N/A
Sugar 4.4g 0.73g N/A
Sodium 14mg 3mg 0%
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.023g 0.049g 0%
Monounsaturated fat 0.239g 0.05g 0%
Polyunsaturated fat 0.228g 0.213g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +105.9%
Contains more WaterWater +20.9%
Contains more ProteinProtein +53.5%
Contains more CarbsCarbs +288%

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

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