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 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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |
