Coconut vs. Garden cress — In-Depth Nutrition Comparison
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What are the differences between Coconut and Garden cress?
- Coconut is higher in Manganese, Fiber, Copper, and Selenium, yet Garden cress is higher in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B2, and Vitamin B6.
- Garden cress's daily need coverage for Vitamin K is 451% more.
- Coconut has 1291 times more Saturated Fat than Garden cress. While Coconut has 29.698g of Saturated Fat, Garden cress has only 0.023g.
We used Nuts, coconut meat, raw and Cress, garden, raw types in this article.
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.
Contains
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Iron
+86.9%
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Phosphorus
+48.7%
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Zinc
+378.3%
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Copper
+155.9%
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Manganese
+171.2%
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Selenium
+1022.2%
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Calcium
+478.6%
Contains
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Magnesium
+18.8%
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Potassium
+70.2%
Contains
less
Sodium
-30%
Contains
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Iron
+86.9%
Contains
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Phosphorus
+48.7%
Contains
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Zinc
+378.3%
Contains
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Copper
+155.9%
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Manganese
+171.2%
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Selenium
+1022.2%
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Calcium
+478.6%
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Magnesium
+18.8%
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Potassium
+70.2%
Contains
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Sodium
-30%
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.
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Contains
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Vitamin B5
+24%
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Vitamin A
+∞%
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Vitamin E
+191.7%
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Vitamin C
+1990.9%
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Vitamin B1
+21.2%
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Vitamin B2
+1200%
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Vitamin B3
+85.2%
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Vitamin B6
+357.4%
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Folate
+207.7%
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Vitamin K
+270850%
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Vitamin B5
+24%
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Vitamin A
+∞%
Contains
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Vitamin E
+191.7%
Contains
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Vitamin C
+1990.9%
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Vitamin B1
+21.2%
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Vitamin B2
+1200%
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Vitamin B3
+85.2%
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Vitamin B6
+357.4%
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Folate
+207.7%
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Vitamin K
+270850%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+28.1%
Contains
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Fats
+4684.3%
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Carbs
+176.9%
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Water
+90.3%
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Other
+87.5%
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Contains
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Protein
+28.1%
Contains
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Fats
+4684.3%
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Carbs
+176.9%
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Water
+90.3%
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Other
+87.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+496.2%
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Polyunsaturated fat
+60.5%
Contains
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Saturated Fat
-99.9%
Saturated Fat:
29.698 g
Monounsaturated Fat:
1.425 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
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Monounsaturated Fat
+496.2%
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Polyunsaturated fat
+60.5%
Contains
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Saturated Fat
-99.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.23g | 4.4g |
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| Protein | 3.33g | 2.6g |
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| Fats | 33.49g | 0.7g |
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| Carbs | 15.23g | 5.5g |
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| Calories | 354kcal | 32kcal |
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| Sugar | 6.23g | 4.4g |
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| Fiber | 9g | 1.1g |
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| Calcium | 14mg | 81mg |
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| Iron | 2.43mg | 1.3mg |
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| Magnesium | 32mg | 38mg |
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| Phosphorus | 113mg | 76mg |
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| Potassium | 356mg | 606mg |
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| Sodium | 20mg | 14mg |
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| Zinc | 1.1mg | 0.23mg |
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| Copper | 0.435mg | 0.17mg |
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| Manganese | 1.5mg | 0.553mg |
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| Selenium | 10.1µg | 0.9µg |
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| Vitamin A | 0IU | 6917IU |
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| Vitamin A RAE | 0µg | 346µg |
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| Vitamin E | 0.24mg | 0.7mg |
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| Vitamin C | 3.3mg | 69mg |
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| Vitamin B1 | 0.066mg | 0.08mg |
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| Vitamin B2 | 0.02mg | 0.26mg |
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| Vitamin B3 | 0.54mg | 1mg |
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| Vitamin B5 | 0.3mg | 0.242mg |
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| Vitamin B6 | 0.054mg | 0.247mg |
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| Folate | 26µg | 80µg |
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| Vitamin K | 0.2µg | 541.9µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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| Saturated Fat | 29.698g | 0.023g |
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| Monounsaturated Fat | 1.425g | 0.239g |
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| Polyunsaturated fat | 0.366g | 0.228g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
187%
Minerals Daily Need Coverage Score
63%
33%
Comparison summary
Which food is lower in Sugar?
Garden cress is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 29.675g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 59)
Which food is cheaper?
Garden cress is cheaper (difference - $2.6)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)