Cornmeal vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between cornmeal and watercress

Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and fiber, while watercress has more vitamin K, vitamin A, and vitamin C.
Watercress covers your daily need for vitamin K, 208% more than cornmeal.
Cornmeal contains 25 times more vitamin B3 than watercress. While cornmeal contains 4.968mg of vitamin B3, watercress contains only 0.2mg.
Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Watercress, raw.

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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.

Cornmeal

Watercress

Contains more MagnesiumMagnesium	+52.4%
Contains more IronIron	+2080%
Contains more ZincZinc	+500%
Contains more PhosphorusPhosphorus	+65%
Contains less SodiumSodium	-82.9%
Contains more SeleniumSelenium	+1066.7%

Contains more CalciumCalcium	+3900%
Contains more PotassiumPotassium	+132.4%
Contains more ManganeseManganese	+40.2%

~equal in Copper ~0.077mg

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.

Cornmeal

Watercress

Contains more Vitamin B1Vitamin B1	+512.2%
Contains more Vitamin B2Vitamin B2	+218.3%
Contains more Vitamin B3Vitamin B3	+2384%
Contains more Vitamin B6Vitamin B6	+41.1%
Contains more FolateFolate	+2222.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1354.5%
Contains more Vitamin EVitamin E	+733.3%
Contains more Vitamin B5Vitamin B5	+29.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	250µg	208%
Iron	4.36mg	0.2mg	52%
Folate	209µg	9µg	50%
Vitamin C	0mg	43mg	48%
Vitamin B1	0.551mg	0.09mg	38%
Vitamin B3	4.968mg	0.2mg	30%
Starch	73.3g		30%
Carbs	79.45g	1.29g	26%
Vitamin B2	0.382mg	0.12mg	20%
Calories	370kcal	11kcal	18%
Selenium	10.5µg	0.9µg	17%
Vitamin A	11µg	160µg	17%
Fiber	3.9g	0.5g	14%
Calcium	3mg	120mg	12%
Protein	7.11g	2.3g	10%
Potassium	142mg	330mg	6%
Phosphorus	99mg	60mg	6%
Vitamin E	0.12mg	1mg	6%
Polyunsaturated fat	0.828g	0.035g	5%
Zinc	0.66mg	0.11mg	5%
Vitamin B6	0.182mg	0.129mg	4%
Manganese	0.174mg	0.244mg	3%
Fats	1.75g	0.1g	3%
Magnesium	32mg	21mg	3%
Monounsaturated fat	0.39g	0.008g	1%
Vitamin B5	0.24mg	0.31mg	1%
Saturated fat	0.22g	0.027g	1%
Sodium	7mg	41mg	1%
Net carbs	75.55g	0.79g	N/A
Sugar	1.61g	0.2g	N/A
Copper	0.076mg	0.077mg	0%
Choline	8.6mg	9mg	0%
Tryptophan	0.038mg	0.03mg	0%
Threonine	0.172mg	0.133mg	0%
Isoleucine	0.242mg	0.093mg	0%
Leucine	1.006mg	0.166mg	0%
Lysine	0.105mg	0.134mg	0%
Methionine	0.162mg	0.02mg	0%
Phenylalanine	0.366mg	0.114mg	0%
Valine	0.337mg	0.137mg	0%
Histidine	0.172mg	0.04mg	0%
Fructose	0.17g		0%