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  6. Watercress vs. Cocoa bean

Watercress vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between watercress and cocoa bean?

  • Watercress is higher in vitamin K and vitamin A, yet cocoa bean is higher in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 392% more.

We used Watercress, raw and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Watercress vs Cocoa bean 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +2166.7%
Contains more PotassiumPotassium +660.3%
Contains more IronIron +7660%
Contains more CopperCopper +4584.4%
Contains more ZincZinc +5690.9%
Contains more PhosphorusPhosphorus +1113.3%
Contains less SodiumSodium -53.7%
Contains more ManganeseManganese +1431.6%
Contains more SeleniumSelenium +1366.7%
~equal in Calcium ~111mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin KVitamin K +10316.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +1100%
Contains more FolateFolate +255.6%
Contains more CholineCholine +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.118mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Cocoa bean DV% diff.
Copper 0.077mg 3.607mg 392%
Vitamin K 250µg 2.4µg 206%
Iron 0.2mg 15.52mg 192%
Manganese 0.244mg 3.737mg 152%
Fiber 0.5g 29.8g 117%
Magnesium 21mg 476mg 108%
Phosphorus 60mg 728mg 95%
Potassium 330mg 2509mg 64%
Zinc 0.11mg 6.37mg 57%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 7.76g 35%
Protein 2.3g 18.1g 32%
Vitamin B2 0.12mg 0.46mg 26%
Selenium 0.9µg 13.2µg 22%
Fats 0.1g 13.1g 20%
Caffeine 0mg 78mg 20%
Carbs 1.29g 58.3g 19%
Vitamin A 160µg 0µg 18%
Vitamin B3 0.2mg 2.4mg 14%
Monounsaturated fat 0.008g 4.39g 11%
Calories 11kcal 220kcal 10%
Vitamin E 1mg 0.1mg 6%
Folate 9µg 32µg 6%
Polyunsaturated fat 0.035g 0.42g 3%
Vitamin B1 0.09mg 0.11mg 2%
Vitamin B6 0.129mg 0.118mg 1%
Calcium 120mg 111mg 1%
Vitamin B5 0.31mg 0.254mg 1%
Sodium 41mg 19mg 1%
Net carbs 0.79g 28.5g N/A
Sugar 0.2g 1.76g N/A
Choline 9mg 11.4mg 0%
Tryptophan 0.03mg 0.271mg 0%
Threonine 0.133mg 0.716mg 0%
Isoleucine 0.093mg 0.701mg 0%
Leucine 0.166mg 1.097mg 0%
Lysine 0.134mg 0.907mg 0%
Methionine 0.02mg 0.187mg 0%
Phenylalanine 0.114mg 0.869mg 0%
Valine 0.137mg 1.086mg 0%
Histidine 0.04mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3422.6%
Contains more ProteinProtein +687%
Contains more FatsFats +13000%
Contains more CarbsCarbs +4419.4%
Contains more OtherOther +550%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +54775%
Contains more Poly. FatPolyunsaturated fat +1100%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.