Watercress vs. Coconut — In-Depth Nutrition Comparison
Compare
A recap on differences between watercress and coconut
- Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, coconut is higher in manganese, copper, fiber, iron, and selenium.
- Watercress covers your daily vitamin K needs 208% more than coconut.
- Watercress has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Watercress, raw and Nuts, coconut meat, raw.
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.
| Contains more CalciumCalcium | +757.1% |
| 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% |
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 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% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +34.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +102.4% |
| Contains more OtherOther | +25% |
| Contains more ProteinProtein | +44.8% |
| Contains more FatsFats | +33390% |
| Contains more CarbsCarbs | +1080.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +17712.5% |
| Contains more Poly. FatPolyunsaturated fat | +945.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 0.2µg | 208% |
| Saturated fat | 0.027g | 29.698g | 135% |
| Manganese | 0.244mg | 1.5mg | 55% |
| Fats | 0.1g | 33.49g | 51% |
| Vitamin C | 43mg | 3.3mg | 44% |
| Copper | 0.077mg | 0.435mg | 40% |
| Fiber | 0.5g | 9g | 34% |
| Iron | 0.2mg | 2.43mg | 28% |
| Vitamin A | 160µg | 0µg | 18% |
| Selenium | 0.9µg | 10.1µg | 17% |
| Calories | 11kcal | 354kcal | 17% |
| Calcium | 120mg | 14mg | 11% |
| Zinc | 0.11mg | 1.1mg | 9% |
| Phosphorus | 60mg | 113mg | 8% |
| Vitamin B2 | 0.12mg | 0.02mg | 8% |
| Vitamin B6 | 0.129mg | 0.054mg | 6% |
| Vitamin E | 1mg | 0.24mg | 5% |
| Carbs | 1.29g | 15.23g | 5% |
| Monounsaturated fat | 0.008g | 1.425g | 4% |
| Folate | 9µg | 26µg | 4% |
| Magnesium | 21mg | 32mg | 3% |
| Polyunsaturated fat | 0.035g | 0.366g | 2% |
| Vitamin B1 | 0.09mg | 0.066mg | 2% |
| Vitamin B3 | 0.2mg | 0.54mg | 2% |
| Protein | 2.3g | 3.33g | 2% |
| Sodium | 41mg | 20mg | 1% |
| Choline | 9mg | 12.1mg | 1% |
| Potassium | 330mg | 356mg | 1% |
| Net carbs | 0.79g | 6.23g | N/A |
| Sugar | 0.2g | 6.23g | N/A |
| Vitamin B5 | 0.31mg | 0.3mg | 0% |
| Tryptophan | 0.03mg | 0.039mg | 0% |
| Threonine | 0.133mg | 0.121mg | 0% |
| Isoleucine | 0.093mg | 0.131mg | 0% |
| Leucine | 0.166mg | 0.247mg | 0% |
| Lysine | 0.134mg | 0.147mg | 0% |
| Methionine | 0.02mg | 0.062mg | 0% |
| Phenylalanine | 0.114mg | 0.169mg | 0% |
| Valine | 0.137mg | 0.202mg | 0% |
| Histidine | 0.04mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
8%
Minerals Daily Need Coverage Score
18%
63%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 6.03g)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 29.671g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 27)
Which food is cheaper?
Watercress is cheaper (difference - $2.6)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)