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  6. Corn raw vs. Garden cress

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

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Significant differences between corn raw and garden cress

  • Corn raw has more vitamin B5; however, garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin B2, copper, vitamin B6, potassium, and iron.
  • Garden cress covers your daily vitamin K needs 451% more than corn raw.
  • Garden cress has 3 times less vitamin B5 than corn raw. Corn raw has 0.717mg of vitamin B5, while garden cress has 0.242mg.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Cress, garden, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 ZincZinc +100%
Contains more PhosphorusPhosphorus +17.1%
Contains more CalciumCalcium +3950%
Contains more PotassiumPotassium +124.4%
Contains more IronIron +150%
Contains more CopperCopper +214.8%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~38mg
~equal in Sodium ~14mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +196.3%
Contains more CholineCholine +17.9%
Contains more Vitamin CVitamin C +914.7%
Contains more Vitamin AVitamin A +3744.4%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B6Vitamin B6 +165.6%
Contains more Vitamin KVitamin K +180533.3%
Contains more FolateFolate +90.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Garden cress DV% diff.
Vitamin K 0.3µg 541.9µg 451%
Vitamin C 6.8mg 69mg 69%
Vitamin A 9µg 346µg 37%
Manganese 0.163mg 0.553mg 17%
Vitamin B2 0.055mg 0.26mg 16%
Copper 0.054mg 0.17mg 13%
Vitamin B6 0.093mg 0.247mg 12%
Vitamin B5 0.717mg 0.242mg 10%
Potassium 270mg 606mg 10%
Folate 42µg 80µg 10%
Iron 0.52mg 1.3mg 10%
Calcium 2mg 81mg 8%
Vitamin B1 0.155mg 0.08mg 6%
Vitamin B3 1.77mg 1mg 5%
Fiber 2g 1.1g 4%
Carbs 18.7g 5.5g 4%
Vitamin E 0.07mg 0.7mg 4%
Calories 86kcal 32kcal 3%
Polyunsaturated fat 0.487g 0.228g 2%
Phosphorus 89mg 76mg 2%
Starch 5.7g 2%
Zinc 0.46mg 0.23mg 2%
Fructose 1.94g 2%
Selenium 0.6µg 0.9µg 1%
Protein 3.27g 2.6g 1%
Fats 1.35g 0.7g 1%
Choline 23mg 19.5mg 1%
Saturated fat 0.325g 0.023g 1%
Net carbs 16.7g 4.4g N/A
Magnesium 37mg 38mg 0%
Sugar 6.26g 4.4g N/A
Sodium 15mg 14mg 0%
Monounsaturated fat 0.432g 0.239g 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +25.8%
Contains more FatsFats +92.9%
Contains more CarbsCarbs +240%
Contains more WaterWater +17.6%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +80.8%
Contains more Poly. FatPolyunsaturated fat +113.6%
Contains less Sat. FatSaturated fat -92.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.