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  6. Corn raw vs. Watercress

Corn raw vs. Watercress — In-Depth Nutrition Comparison

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How are corn raw and watercress different?

  • Corn raw is richer in vitamin B3, folate, vitamin B5, fiber, and vitamin B1, while watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Watercress covers your daily need for vitamin K, 208% more than corn raw.
  • Corn raw contains 9 times more vitamin B3 than watercress. Corn raw contains 1.77mg of vitamin B3, while watercress contains 0.2mg.
  • Corn raw has a higher glycemic index (52) than watercress (32).

Corn, sweet, yellow, raw and Watercress, raw types were used in this article.

Infographic

Corn raw 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 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +160%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -63.4%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +22.2%
Contains more CopperCopper +42.6%
Contains more ManganeseManganese +49.7%
Contains more SeleniumSelenium +50%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B3Vitamin B3 +785%
Contains more Vitamin B5Vitamin B5 +131.3%
Contains more FolateFolate +366.7%
Contains more CholineCholine +155.6%
Contains more Vitamin CVitamin C +532.4%
Contains more Vitamin AVitamin A +1677.8%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +83233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 +42.2%
Contains more FatsFats +1250%
Contains more CarbsCarbs +1349.6%
Contains more WaterWater +25.1%
Contains more OtherOther +90.5%

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
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 +5300%
Contains more Poly. FatPolyunsaturated fat +1291.4%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Watercress DV% diff.
Vitamin K 0.3µg 250µg 208%
Vitamin C 6.8mg 43mg 40%
Vitamin A 9µg 160µg 17%
Calcium 2mg 120mg 12%
Vitamin B3 1.77mg 0.2mg 10%
Folate 42µg 9µg 8%
Vitamin B5 0.717mg 0.31mg 8%
Carbs 18.7g 1.29g 6%
Fiber 2g 0.5g 6%
Vitamin E 0.07mg 1mg 6%
Vitamin B2 0.055mg 0.12mg 5%
Vitamin B1 0.155mg 0.09mg 5%
Phosphorus 89mg 60mg 4%
Manganese 0.163mg 0.244mg 4%
Calories 86kcal 11kcal 4%
Iron 0.52mg 0.2mg 4%
Magnesium 37mg 21mg 4%
Choline 23mg 9mg 3%
Zinc 0.46mg 0.11mg 3%
Copper 0.054mg 0.077mg 3%
Polyunsaturated fat 0.487g 0.035g 3%
Vitamin B6 0.093mg 0.129mg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Protein 3.27g 2.3g 2%
Potassium 270mg 330mg 2%
Fats 1.35g 0.1g 2%
Monounsaturated fat 0.432g 0.008g 1%
Saturated fat 0.325g 0.027g 1%
Sodium 15mg 41mg 1%
Selenium 0.6µg 0.9µg 1%
Net carbs 16.7g 0.79g N/A
Sugar 6.26g 0.2g N/A
Tryptophan 0.023mg 0.03mg 0%
Threonine 0.129mg 0.133mg 0%
Isoleucine 0.129mg 0.093mg 0%
Leucine 0.348mg 0.166mg 0%
Lysine 0.137mg 0.134mg 0%
Methionine 0.067mg 0.02mg 0%
Phenylalanine 0.15mg 0.114mg 0%
Valine 0.185mg 0.137mg 0%
Histidine 0.089mg 0.04mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
74%
Watercress
Minerals Daily Need Coverage Score
17%
Corn raw
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.06g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.298g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 20)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.