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  6. Coconut vs. Watercress

Coconut vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between coconut and watercress

  • Coconut has more manganese, copper, fiber, iron, and selenium; however, watercress is higher in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress covers your daily vitamin K needs 208% more than coconut.
  • Watercress contains 1100 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while watercress contains 0.027g.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Watercress, raw.

Infographic

Coconut vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +1115%
Contains more CopperCopper +464.9%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +514.8%
Contains more SeleniumSelenium +1022.2%
Contains more CalciumCalcium +757.1%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +170%
Contains more FolateFolate +188.9%
Contains more CholineCholine +34.4%
Contains more Vitamin CVitamin C +1203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin KVitamin K +124900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Watercress DV% diff.
Vitamin K 0.2µg 250µg 208%
Saturated fat 29.698g 0.027g 135%
Manganese 1.5mg 0.244mg 55%
Fats 33.49g 0.1g 51%
Vitamin C 3.3mg 43mg 44%
Copper 0.435mg 0.077mg 40%
Fiber 9g 0.5g 34%
Iron 2.43mg 0.2mg 28%
Vitamin A 0µg 160µg 18%
Selenium 10.1µg 0.9µg 17%
Calories 354kcal 11kcal 17%
Calcium 14mg 120mg 11%
Zinc 1.1mg 0.11mg 9%
Phosphorus 113mg 60mg 8%
Vitamin B2 0.02mg 0.12mg 8%
Vitamin B6 0.054mg 0.129mg 6%
Vitamin E 0.24mg 1mg 5%
Carbs 15.23g 1.29g 5%
Monounsaturated fat 1.425g 0.008g 4%
Folate 26µg 9µg 4%
Magnesium 32mg 21mg 3%
Polyunsaturated fat 0.366g 0.035g 2%
Vitamin B1 0.066mg 0.09mg 2%
Vitamin B3 0.54mg 0.2mg 2%
Protein 3.33g 2.3g 2%
Sodium 20mg 41mg 1%
Choline 12.1mg 9mg 1%
Potassium 356mg 330mg 1%
Net carbs 6.23g 0.79g N/A
Sugar 6.23g 0.2g N/A
Vitamin B5 0.3mg 0.31mg 0%
Tryptophan 0.039mg 0.03mg 0%
Threonine 0.121mg 0.133mg 0%
Isoleucine 0.131mg 0.093mg 0%
Leucine 0.247mg 0.166mg 0%
Lysine 0.147mg 0.134mg 0%
Methionine 0.062mg 0.02mg 0%
Phenylalanine 0.169mg 0.114mg 0%
Valine 0.202mg 0.137mg 0%
Histidine 0.077mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +44.8%
Contains more FatsFats +33390%
Contains more CarbsCarbs +1080.6%
Contains more WaterWater +102.4%
Contains more OtherOther +25%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +17712.5%
Contains more Poly. FatPolyunsaturated fat +945.7%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.