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  6. Corn grain vs. Garden cress

Corn grain vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between Corn grain and Garden cress?

  • Corn grain is higher in Vitamin B6, Selenium, Vitamin B1, Fiber, Magnesium, Phosphorus, and Zinc, yet Garden cress is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Garden cress's daily need coverage for Vitamin K is 451% more.
  • Corn grain has 17 times more Selenium than Garden cress. While Corn grain has 15.5µg of Selenium, Garden cress has only 0.9µg.

We used Corn grain, yellow and Cress, garden, raw types in this article.

Infographic

Corn grain 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.
Corn grain
Corn grain
6
:
4
Garden cress
Garden cress
Contains more Iron +108.5%
Contains more Magnesium +234.2%
Contains more Phosphorus +176.3%
Contains more Zinc +860.9%
Contains more Copper +84.7%
Contains more Selenium +1622.2%
Contains more Calcium +1057.1%
Contains more Potassium +111.1%
Contains less Sodium -60%
Contains more Manganese +14%
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +108.5%
Contains more Magnesium +234.2%
Contains more Phosphorus +176.3%
Contains more Zinc +860.9%
Contains more Copper +84.7%
Contains more Selenium +1622.2%
Contains more Calcium +1057.1%
Contains more Potassium +111.1%
Contains less Sodium -60%
Contains more Manganese +14%

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.
Corn grain
Corn grain
4
:
6
Garden cress
Garden cress
Contains more Vitamin B1 +381.3%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +151.8%
Contains more Vitamin A +3132.2%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +29.4%
Contains more Folate +321.1%
Contains more Vitamin K +180533.3%
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
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 B1 +381.3%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +151.8%
Contains more Vitamin A +3132.2%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +29.4%
Contains more Folate +321.1%
Contains more Vitamin K +180533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
3
:
2
Garden cress
Garden cress
Contains more Protein +262.3%
Contains more Fats +577.1%
Contains more Carbs +1250.2%
Contains more Water +762.1%
Contains more Other +48.8%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 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 +262.3%
Contains more Fats +577.1%
Contains more Carbs +1250.2%
Contains more Water +762.1%
Contains more Other +48.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +423.4%
Contains more Polyunsaturated fat +848.7%
Contains less Saturated Fat -96.6%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +423.4%
Contains more Polyunsaturated fat +848.7%
Contains less Saturated Fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn grain Garden cress Opinion
Net carbs 66.96g 4.4g Corn grain
Protein 9.42g 2.6g Corn grain
Fats 4.74g 0.7g Corn grain
Carbs 74.26g 5.5g Corn grain
Calories 365kcal 32kcal Corn grain
Sugar 0.64g 4.4g Corn grain
Fiber 7.3g 1.1g Corn grain
Calcium 7mg 81mg Garden cress
Iron 2.71mg 1.3mg Corn grain
Magnesium 127mg 38mg Corn grain
Phosphorus 210mg 76mg Corn grain
Potassium 287mg 606mg Garden cress
Sodium 35mg 14mg Garden cress
Zinc 2.21mg 0.23mg Corn grain
Copper 0.314mg 0.17mg Corn grain
Manganese 0.485mg 0.553mg Garden cress
Selenium 15.5µg 0.9µg Corn grain
Vitamin A 214IU 6917IU Garden cress
Vitamin A RAE 11µg 346µg Garden cress
Vitamin E 0.49mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.385mg 0.08mg Corn grain
Vitamin B2 0.201mg 0.26mg Garden cress
Vitamin B3 3.627mg 1mg Corn grain
Vitamin B5 0.424mg 0.242mg Corn grain
Vitamin B6 0.622mg 0.247mg Corn grain
Folate 19µg 80µg Garden cress
Vitamin K 0.3µg 541.9µg Garden cress
Tryptophan 0.067mg Corn grain
Threonine 0.354mg Corn grain
Isoleucine 0.337mg Corn grain
Leucine 1.155mg Corn grain
Lysine 0.265mg Corn grain
Methionine 0.197mg Corn grain
Phenylalanine 0.463mg Corn grain
Valine 0.477mg Corn grain
Histidine 0.287mg Corn grain
Saturated Fat 0.667g 0.023g Garden cress
Monounsaturated Fat 1.251g 0.239g Corn grain
Polyunsaturated fat 2.163g 0.228g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain 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
35%
Corn grain
187%
Garden cress
Minerals Daily Need Coverage Score
63%
Corn grain
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.644g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 3.76g)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.