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  6. Garden cress vs. Coconut milk

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

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Significant differences between garden cress and coconut milk

  • Garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, vitamin B6, folate, and potassium; however, coconut milk is richer in manganese and copper.
  • Garden cress covers your daily vitamin K needs 451% more than coconut milk.
  • Garden cress contains less saturated fat.

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

Infographic

Garden cress vs Coconut milk 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +130.4%
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%
~equal in Magnesium ~37mg
~equal in Sodium ~15mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
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 Garden cress Coconut milk DV% diff.
Vitamin K 541.9µg 0.1µg 452%
Saturated fat 0.023g 21.14g 96%
Vitamin C 69mg 2.8mg 74%
Vitamin A 346µg 0µg 38%
Fats 0.7g 23.84g 36%
Vitamin B2 0.26mg 0mg 20%
Folate 80µg 16µg 16%
Vitamin B6 0.247mg 0.033mg 16%
Manganese 0.553mg 0.916mg 16%
Copper 0.17mg 0.266mg 11%
Calories 32kcal 230kcal 10%
Potassium 606mg 263mg 10%
Selenium 0.9µg 6.2µg 10%
Calcium 81mg 16mg 7%
Vitamin B1 0.08mg 0.026mg 5%
Vitamin E 0.7mg 0.15mg 4%
Zinc 0.23mg 0.67mg 4%
Fiber 1.1g 2.2g 4%
Iron 1.3mg 1.64mg 4%
Phosphorus 76mg 100mg 3%
Choline 19.5mg 8.5mg 2%
Monounsaturated fat 0.239g 1.014g 2%
Vitamin B3 1mg 0.76mg 2%
Protein 2.6g 2.29g 1%
Vitamin B5 0.242mg 0.183mg 1%
Carbs 5.5g 5.54g 0%
Net carbs 4.4g 3.34g N/A
Magnesium 38mg 37mg 0%
Sugar 4.4g 3.34g N/A
Sodium 14mg 15mg 0%
Polyunsaturated fat 0.228g 0.261g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +13.5%
Contains more WaterWater +32.2%
Contains more OtherOther +153.5%
Contains more FatsFats +3305.7%
~equal in Carbs ~5.54g

Fat Type Comparison

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

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