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  6. Watercress vs. Cocoa solids

Watercress vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between watercress and cocoa solids?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, yet cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc.
  • Cocoa solids' daily need coverage for copper is 412% higher.

We used Watercress, raw and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Watercress vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +2276.2%
Contains more PotassiumPotassium +361.8%
Contains more IronIron +6830%
Contains more CopperCopper +4819.5%
Contains more ZincZinc +6090.9%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +1472.5%
Contains more SeleniumSelenium +1488.9%
~equal in Calcium ~128mg

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin KVitamin K +9900%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B3Vitamin B3 +992.5%
Contains more FolateFolate +255.6%
Contains more CholineCholine +33.3%
~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 solids DV% diff.
Copper 0.077mg 3.788mg 412%
Vitamin K 250µg 2.5µg 206%
Iron 0.2mg 13.86mg 171%
Manganese 0.244mg 3.837mg 156%
Fiber 0.5g 37g 146%
Magnesium 21mg 499mg 114%
Phosphorus 60mg 734mg 96%
Zinc 0.11mg 6.81mg 61%
Caffeine 0mg 230mg 58%
Vitamin C 43mg 0mg 48%
Saturated fat 0.027g 8.07g 37%
Potassium 330mg 1524mg 35%
Protein 2.3g 19.6g 35%
Selenium 0.9µg 14.3µg 24%
Fats 0.1g 13.7g 21%
Carbs 1.29g 57.9g 19%
Vitamin A 160µg 0µg 18%
Vitamin B3 0.2mg 2.185mg 12%
Monounsaturated fat 0.008g 4.57g 11%
Calories 11kcal 228kcal 11%
Vitamin B2 0.12mg 0.241mg 9%
Vitamin E 1mg 0.1mg 6%
Folate 9µg 32µg 6%
Polyunsaturated fat 0.035g 0.44g 3%
Vitamin B6 0.129mg 0.118mg 1%
Calcium 120mg 128mg 1%
Sodium 41mg 21mg 1%
Vitamin B1 0.09mg 0.078mg 1%
Choline 9mg 12mg 1%
Vitamin B5 0.31mg 0.254mg 1%
Net carbs 0.79g 20.9g N/A
Sugar 0.2g 1.75g N/A
Tryptophan 0.03mg 0.293mg 0%
Threonine 0.133mg 0.776mg 0%
Isoleucine 0.093mg 0.76mg 0%
Leucine 0.166mg 1.189mg 0%
Lysine 0.134mg 0.983mg 0%
Methionine 0.02mg 0.202mg 0%
Phenylalanine 0.114mg 0.941mg 0%
Valine 0.137mg 1.177mg 0%
Histidine 0.04mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +3070.3%
Contains more ProteinProtein +752.2%
Contains more FatsFats +13600%
Contains more CarbsCarbs +4388.4%
Contains more OtherOther +383.3%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +57025%
Contains more Poly. FatPolyunsaturated fat +1157.1%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.