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  6. Coconut milk vs. Garden cress

Coconut milk vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between coconut milk and garden cress

  • Coconut milk has more manganese and copper; however, garden cress is richer in vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, folate, and potassium.
  • Garden cress covers your daily vitamin K needs 451% more than coconut milk.
  • Garden cress has 919 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while garden cress has 0.023g.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cress, garden, raw.

Infographic

Coconut milk vs Garden cress 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +26.2%
Contains more CopperCopper +56.5%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +588.9%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +130.4%
~equal in Magnesium ~38mg
~equal in Sodium ~14mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +2364.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more Vitamin B6Vitamin B6 +648.5%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +400%
Contains more CholineCholine +129.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Saturated fat 21.14g 0.023g 96%
Vitamin C 2.8mg 69mg 74%
Vitamin A 0µg 346µg 38%
Fats 23.84g 0.7g 36%
Vitamin B2 0mg 0.26mg 20%
Folate 16µg 80µg 16%
Vitamin B6 0.033mg 0.247mg 16%
Manganese 0.916mg 0.553mg 16%
Copper 0.266mg 0.17mg 11%
Calories 230kcal 32kcal 10%
Potassium 263mg 606mg 10%
Selenium 6.2µg 0.9µg 10%
Calcium 16mg 81mg 7%
Vitamin B1 0.026mg 0.08mg 5%
Vitamin E 0.15mg 0.7mg 4%
Zinc 0.67mg 0.23mg 4%
Fiber 2.2g 1.1g 4%
Iron 1.64mg 1.3mg 4%
Phosphorus 100mg 76mg 3%
Choline 8.5mg 19.5mg 2%
Monounsaturated fat 1.014g 0.239g 2%
Vitamin B3 0.76mg 1mg 2%
Protein 2.29g 2.6g 1%
Vitamin B5 0.183mg 0.242mg 1%
Carbs 5.54g 5.5g 0%
Net carbs 3.34g 4.4g N/A
Magnesium 37mg 38mg 0%
Sugar 3.34g 4.4g N/A
Sodium 15mg 14mg 0%
Polyunsaturated fat 0.261g 0.228g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +3305.7%
Contains more ProteinProtein +13.5%
Contains more WaterWater +32.2%
Contains more OtherOther +153.5%
~equal in Carbs ~5.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +324.3%
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.