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  6. Wheat vs. Garden cress

Wheat vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between wheat and garden cress

  • Wheat has more selenium, manganese, zinc, fiber, phosphorus, and vitamin B3; however, garden cress has more vitamin B2, folate, vitamin B6, and potassium.
  • Wheat's daily need coverage for selenium is 56% more.
  • Wheat has 8 times more zinc than garden cress. Wheat has 1.84mg of zinc, while garden cress has 0.23mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Cress, garden, raw.

Infographic

Wheat vs Garden cress infographic
Infographic link

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.
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +26.3%
Contains more IronIron +35.4%
Contains more CopperCopper +21.8%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +93.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +86.3%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +269.5%

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.
Wheat
Wheat
2
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% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +627.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 77%
Selenium 31.9µg 0.9µg 56%
Vitamin A 346µg 38%
Manganese 1.03mg 0.553mg 21%
Vitamin B2 0.03mg 0.26mg 18%
Folate 11µg 80µg 17%
Zinc 1.84mg 0.23mg 15%
Vitamin B6 0.07mg 0.247mg 14%
Potassium 164mg 606mg 13%
Fiber 4.3g 1.1g 13%
Phosphorus 147mg 76mg 10%
Vitamin B3 2.305mg 1mg 8%
Carbs 27.6g 5.5g 7%
Calcium 9mg 81mg 7%
Protein 5.71g 2.6g 6%
Iron 1.76mg 1.3mg 6%
Calories 132kcal 32kcal 5%
Vitamin B5 0.242mg 5%
Copper 0.207mg 0.17mg 4%
Choline 19.5mg 4%
Vitamin E 0.24mg 0.7mg 3%
Magnesium 48mg 38mg 2%
Vitamin B1 0.095mg 0.08mg 1%
Protein per 100 calories 4.3g 8.1g N/A
Calories per 10 g protein 231kcal 123kcal N/A
Weight per 100 calories 76g 313g N/A
Fats 0.83g 0.7g 0%
Net carbs 23.3g 4.4g N/A
Sugar 3.07g 4.4g N/A
Sodium 8mg 14mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.023g 0%
Monounsaturated fat 0.084g 0.239g 0%
Polyunsaturated fat 0.243g 0.228g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +119.6%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +401.8%
Contains more WaterWater +37.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -70.1%
Contains more Mono. FatMonounsaturated fat +184.5%
~equal in Polyunsaturated fat ~0.228g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.