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Watercress vs. Hominy — In-Depth Nutrition Comparison

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Differences between Watercress and Hominy

  • Watercress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Vitamin B6, Potassium, and Vitamin B2, however, Hominy is richer in Zinc, and Fiber.
  • Watercress's daily need coverage for Vitamin K is 208% higher.
  • Watercress has less Sodium.

The food types used in this comparison are Watercress, raw and Hominy, canned, white.

Infographic

Watercress vs Hominy infographic
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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.
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%
Hominy
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +3566.7%
Contains more CopperCopper +156.7%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +248.6%
Contains more IronIron +210%
Contains more ZincZinc +854.5%
Contains more SeleniumSelenium +233.3%

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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Hominy
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 0% 0.06% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +319000%
Contains more Vitamin E Vitamin E +1900%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B3Vitamin B3 +506.1%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +2480%
Contains more Vitamin KVitamin K +124900%
Contains more FolateFolate +800%
Contains more CholineCholine +190.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Hominy
2
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more ProteinProtein +55.4%
Contains more WaterWater +15.2%
Contains more OtherOther +41.2%
Contains more FatsFats +780%
Contains more CarbsCarbs +1005.4%

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
Hominy
2
16% 31% 53%
Saturated Fat: Sat. Fat 0.123 g
Monounsaturated Fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Contains less Sat. FatSaturated Fat -78%
Contains more Mono. FatMonounsaturated Fat +2787.5%
Contains more Poly. FatPolyunsaturated fat +1040%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Hominy Opinion
Calories 11kcal 72kcal Hominy
Protein 2.3g 1.48g Watercress
Fats 0.1g 0.88g Hominy
Vitamin C 43mg 0mg Watercress
Net carbs 0.79g 11.76g Hominy
Carbs 1.29g 14.26g Hominy
Magnesium 21mg 16mg Watercress
Calcium 120mg 10mg Watercress
Potassium 330mg 9mg Watercress
Iron 0.2mg 0.62mg Hominy
Sugar 0.2g 1.82g Watercress
Fiber 0.5g 2.5g Hominy
Copper 0.077mg 0.03mg Watercress
Zinc 0.11mg 1.05mg Hominy
Phosphorus 60mg 35mg Watercress
Sodium 41mg 345mg Watercress
Vitamin A 3191IU 1IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.05mg Watercress
Manganese 0.244mg 0.07mg Watercress
Selenium 0.9µg 3µg Hominy
Vitamin B1 0.09mg 0.003mg Watercress
Vitamin B2 0.12mg 0.006mg Watercress
Vitamin B3 0.2mg 0.033mg Watercress
Vitamin B5 0.31mg 0.154mg Watercress
Vitamin B6 0.129mg 0.005mg Watercress
Vitamin K 250µg 0.2µg Watercress
Folate 9µg 1µg Watercress
Choline 9mg 3.1mg Watercress
Saturated Fat 0.027g 0.123g Watercress
Monounsaturated Fat 0.008g 0.231g Hominy
Polyunsaturated fat 0.035g 0.399g Hominy
Tryptophan 0.03mg 0.008mg Watercress
Threonine 0.133mg 0.05mg Watercress
Isoleucine 0.093mg 0.058mg Watercress
Leucine 0.166mg 0.202mg Hominy
Lysine 0.134mg 0.033mg Watercress
Methionine 0.02mg 0.031mg Hominy
Phenylalanine 0.114mg 0.076mg Watercress
Valine 0.137mg 0.077mg Watercress
Histidine 0.04mg 0.045mg Hominy

Which food is preferable for your diet?

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

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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
84%
Watercress
1%
Hominy
Minerals Daily Need Coverage Score
18%
Watercress
16%
Hominy

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.