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  6. Watercress vs. Corn grain

Watercress vs. Corn grain — In-Depth Nutrition Comparison

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A recap on differences between watercress and corn grain

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, corn grain is higher in vitamin B6, iron, fiber, selenium, copper, magnesium, and vitamin B1.
  • Watercress covers your daily vitamin K needs 208% more than corn grain.
  • The glycemic index of corn grain is higher.

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

Infographic

Watercress vs Corn grain 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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%
Contains more CalciumCalcium +1614.3%
Contains more PotassiumPotassium +15%
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%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
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%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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