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  6. Corn grain vs. Watercress

Corn grain vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between corn grain and watercress

  • Corn grain has more vitamin B6, iron, fiber, selenium, copper, magnesium, and vitamin B1; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 208% more than corn grain.
  • Watercress contains 17 times less selenium than corn grain. Corn grain contains 15.5µg of selenium, while watercress contains 0.9µg.
  • The glycemic index of corn grain is higher.

Food varieties used in this article are Corn grain, yellow and Watercress, raw.

Infographic

Corn grain vs Watercress 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +504.8%
Contains more IronIron +1255%
Contains more CopperCopper +307.8%
Contains more ZincZinc +1909.1%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +98.8%
Contains more SeleniumSelenium +1622.2%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +15%

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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +327.8%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +1713.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +382.2%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1354.5%
Contains more Vitamin EVitamin E +104.1%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin C 0mg 43mg 48%
Vitamin B6 0.622mg 0.129mg 38%
Iron 2.71mg 0.2mg 31%
Selenium 15.5µg 0.9µg 27%
Fiber 7.3g 0.5g 27%
Copper 0.314mg 0.077mg 26%
Vitamin B1 0.385mg 0.09mg 25%
Magnesium 127mg 21mg 25%
Carbs 74.26g 1.29g 24%
Vitamin B3 3.627mg 0.2mg 21%
Phosphorus 210mg 60mg 21%
Zinc 2.21mg 0.11mg 19%
Calories 365kcal 11kcal 18%
Vitamin A 11µg 160µg 17%
Protein 9.42g 2.3g 14%
Polyunsaturated fat 2.163g 0.035g 14%
Calcium 7mg 120mg 11%
Manganese 0.485mg 0.244mg 10%
Fats 4.74g 0.1g 7%
Vitamin B2 0.201mg 0.12mg 6%
Monounsaturated fat 1.251g 0.008g 3%
Vitamin E 0.49mg 1mg 3%
Folate 19µg 9µg 3%
Saturated fat 0.667g 0.027g 3%
Choline 9mg 2%
Vitamin B5 0.424mg 0.31mg 2%
Potassium 287mg 330mg 1%
Net carbs 66.96g 0.79g N/A
Sugar 0.64g 0.2g N/A
Sodium 35mg 41mg 0%
Tryptophan 0.067mg 0.03mg 0%
Threonine 0.354mg 0.133mg 0%
Isoleucine 0.337mg 0.093mg 0%
Leucine 1.155mg 0.166mg 0%
Lysine 0.265mg 0.134mg 0%
Methionine 0.197mg 0.02mg 0%
Phenylalanine 0.463mg 0.114mg 0%
Valine 0.477mg 0.137mg 0%
Histidine 0.287mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +309.6%
Contains more FatsFats +4640%
Contains more CarbsCarbs +5656.6%
Contains more WaterWater +817.2%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +15537.5%
Contains more Poly. FatPolyunsaturated fat +6080%
Contains less Sat. FatSaturated fat -96%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.