Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut vs. Garden cress — In-Depth Nutrition Comparison

Compare

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 A, vitamin C, 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

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +86.9%
Contains more CopperCopper +155.9%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +48.7%
Contains more ManganeseManganese +171.2%
Contains more SeleniumSelenium +1022.2%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +478.6%
Contains more PotassiumPotassium +70.2%
Contains less SodiumSodium -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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 B5Vitamin B5 +24%
Contains more Vitamin CVitamin C +1990.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin KVitamin K +270850%
Contains more FolateFolate +207.7%
Contains more CholineCholine +61.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 ProteinProtein +28.1%
Contains more FatsFats +4684.3%
Contains more CarbsCarbs +176.9%
Contains more WaterWater +90.3%
Contains more OtherOther +87.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +496.2%
Contains more Poly. FatPolyunsaturated fat +60.5%
Contains less Sat. FatSaturated 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.
Coconut Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Garden cress DV% diff.
Vitamin K 0.2µg 541.9µg 451%
Saturated fat 29.698g 0.023g 135%
Vitamin C 3.3mg 69mg 73%
Fats 33.49g 0.7g 50%
Manganese 1.5mg 0.553mg 41%
Vitamin A 0µg 346µg 38%
Fiber 9g 1.1g 32%
Copper 0.435mg 0.17mg 29%
Vitamin B2 0.02mg 0.26mg 18%
Selenium 10.1µg 0.9µg 17%
Calories 354kcal 32kcal 16%
Vitamin B6 0.054mg 0.247mg 15%
Iron 2.43mg 1.3mg 14%
Folate 26µg 80µg 14%
Zinc 1.1mg 0.23mg 8%
Potassium 356mg 606mg 7%
Calcium 14mg 81mg 7%
Phosphorus 113mg 76mg 5%
Monounsaturated fat 1.425g 0.239g 3%
Carbs 15.23g 5.5g 3%
Vitamin E 0.24mg 0.7mg 3%
Vitamin B3 0.54mg 1mg 3%
Choline 12.1mg 19.5mg 1%
Polyunsaturated fat 0.366g 0.228g 1%
Vitamin B1 0.066mg 0.08mg 1%
Vitamin B5 0.3mg 0.242mg 1%
Protein 3.33g 2.6g 1%
Magnesium 32mg 38mg 1%
Net carbs 6.23g 4.4g N/A
Sugar 6.23g 4.4g N/A
Sodium 20mg 14mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Coconut
150%
Garden cress
Minerals Daily Need Coverage Score
63%
Coconut
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 29.675g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 59)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.6)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.