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  6. Watercress vs. Hominy

Watercress vs. Hominy — In-Depth Nutrition Comparison

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Differences between watercress and hominy

  • Watercress is higher in vitamin K, vitamin A, vitamin C, 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
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% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Hominy
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% 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 +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Watercress Hominy DV% diff.
Vitamin K 250µg 0.2µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Sodium 41mg 345mg 13%
Calcium 120mg 10mg 11%
Vitamin B6 0.129mg 0.005mg 10%
Potassium 330mg 9mg 9%
Zinc 0.11mg 1.05mg 9%
Vitamin B2 0.12mg 0.006mg 9%
Manganese 0.244mg 0.07mg 8%
Fiber 0.5g 2.5g 8%
Vitamin B1 0.09mg 0.003mg 7%
Vitamin E 1mg 0.05mg 6%
Copper 0.077mg 0.03mg 5%
Iron 0.2mg 0.62mg 5%
Selenium 0.9µg 3µg 4%
Phosphorus 60mg 35mg 4%
Carbs 1.29g 14.26g 4%
Vitamin B5 0.31mg 0.154mg 3%
Calories 11kcal 72kcal 3%
Protein 2.3g 1.48g 2%
Folate 9µg 1µg 2%
Polyunsaturated fat 0.035g 0.399g 2%
Magnesium 21mg 16mg 1%
Fats 0.1g 0.88g 1%
Vitamin B3 0.2mg 0.033mg 1%
Choline 9mg 3.1mg 1%
Monounsaturated fat 0.008g 0.231g 1%
Net carbs 0.79g 11.76g N/A
Sugar 0.2g 1.82g N/A
Saturated fat 0.027g 0.123g 0%
Tryptophan 0.03mg 0.008mg 0%
Threonine 0.133mg 0.05mg 0%
Isoleucine 0.093mg 0.058mg 0%
Leucine 0.166mg 0.202mg 0%
Lysine 0.134mg 0.033mg 0%
Methionine 0.02mg 0.031mg 0%
Phenylalanine 0.114mg 0.076mg 0%
Valine 0.137mg 0.077mg 0%
Histidine 0.04mg 0.045mg 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
Hominy
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
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%

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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. 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.