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  6. Watercress vs. Corn raw

Watercress vs. Corn raw — In-Depth Nutrition Comparison

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How are watercress and corn raw different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E, while corn raw is higher in vitamin B3, folate, vitamin B5, fiber, and vitamin B1.
  • Watercress covers your daily need for vitamin K, 208% more than corn raw.
  • Watercress contains 60 times more calcium than corn raw. Watercress contains 120mg of calcium, while corn raw contains 2mg.
  • Corn raw has a higher glycemic index (52) than watercress (32).

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

Infographic

Watercress vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +22.2%
Contains more CopperCopper +42.6%
Contains more ManganeseManganese +49.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +160%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -63.4%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Corn raw DV% diff.
Vitamin K 250µg 0.3µg 208%
Vitamin C 43mg 6.8mg 40%
Vitamin A 160µg 9µg 17%
Calcium 120mg 2mg 12%
Vitamin B3 0.2mg 1.77mg 10%
Folate 9µg 42µg 8%
Vitamin B5 0.31mg 0.717mg 8%
Carbs 1.29g 18.7g 6%
Fiber 0.5g 2g 6%
Vitamin E 1mg 0.07mg 6%
Vitamin B2 0.12mg 0.055mg 5%
Vitamin B1 0.09mg 0.155mg 5%
Phosphorus 60mg 89mg 4%
Manganese 0.244mg 0.163mg 4%
Calories 11kcal 86kcal 4%
Iron 0.2mg 0.52mg 4%
Magnesium 21mg 37mg 4%
Choline 9mg 23mg 3%
Zinc 0.11mg 0.46mg 3%
Copper 0.077mg 0.054mg 3%
Polyunsaturated fat 0.035g 0.487g 3%
Vitamin B6 0.129mg 0.093mg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Protein 2.3g 3.27g 2%
Potassium 330mg 270mg 2%
Fats 0.1g 1.35g 2%
Monounsaturated fat 0.008g 0.432g 1%
Saturated fat 0.027g 0.325g 1%
Sodium 41mg 15mg 1%
Selenium 0.9µg 0.6µg 1%
Net carbs 0.79g 16.7g N/A
Sugar 0.2g 6.26g N/A
Tryptophan 0.03mg 0.023mg 0%
Threonine 0.133mg 0.129mg 0%
Isoleucine 0.093mg 0.129mg 0%
Leucine 0.166mg 0.348mg 0%
Lysine 0.134mg 0.137mg 0%
Methionine 0.02mg 0.067mg 0%
Phenylalanine 0.114mg 0.15mg 0%
Valine 0.137mg 0.185mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +25.1%
Contains more OtherOther +90.5%
Contains more ProteinProtein +42.2%
Contains more FatsFats +1250%
Contains more CarbsCarbs +1349.6%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +5300%
Contains more Poly. FatPolyunsaturated fat +1291.4%

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