Cornmeal vs. Watercress
Nutrition comparison of Cornmeal and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and watercress:
- Both cornmeal and watercress are high in potassium.
- Cornmeal has more thiamin, niacin, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber.
- Watercress has 37.6 times less saturated fat than cornmeal.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and watercress has 97% less calories than cornmeal - cornmeal has 384 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Watercress | |
|---|---|---|
| Protein | 10% | 67% |
| Carbohydrates | 76% | 33% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and watercress has 98% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 17 times more dietary fiber than watercress - cornmeal has 9.4g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Cornmeal and watercress contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 328% more protein than watercress - cornmeal has 9.9g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Watercress has 37.6 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - watercress has 43mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - watercress has 160ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and watercress contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 1249 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, Vitamin B6 and folate. Both cornmeal and watercress contain significant amounts of riboflavin and pantothenic acid.
| Cornmeal | Watercress | |
|---|---|---|
| Thiamin | 0.3 MG | 0.09 MG |
| Riboflavin | 0.093 MG | 0.12 MG |
| Niacin | 2.47 MG | 0.2 MG |
| Pantothenic acid | 0.595 MG | 0.31 MG |
| Vitamin B6 | 0.59 MG | 0.129 MG |
| Folate | 34 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 19 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Cornmeal is a great source of iron and it has 13 times more iron than watercress - cornmeal has 3mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both cornmeal and watercress are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium per 100 grams and watercress has 330mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Cornmeal | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.023 G |
| Total | 0.06 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than watercress per 100 grams.
| Cornmeal | Watercress | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.012 G |
| Total | 2.325 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Watercress (Watercress, raw) .
Cornmeal g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or watercress contain more calories in 100 grams?Cornmeal is high in calories and watercress has 100% less calories than cornmeal - cornmeal has 384 calories in 100g and watercress has 11 calories.
Is cornmeal or watercress better for protein?
Cornmeal is a great source of protein and it has 330% more protein than watercress - cornmeal has 9.9g of protein per 100 grams and watercress has 2.3g of protein.
Does cornmeal or watercress have more carbohydrates?
By weight, cornmeal is high in carbohydrates and watercress has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does cornmeal or watercress contain more calcium?
Watercress is a rich source of calcium and it has 19 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and watercress has 120mg of calcium.
Does cornmeal or watercress contain more potassium?
Both cornmeal and watercress are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium in 100 grams and watercress has 330mg of potassium.