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Watercress vs. Coconut — In-Depth Nutrition Comparison

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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

Watercress vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

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
3% 33% 15% 47%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
94% 5%
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.
Watercress Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Watercress Coconut 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?

ok
ok
is better in case of low diet
Watercress Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Watercress
8%
Coconut
Minerals Daily Need Coverage Score
18%
Watercress
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.03g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 29.671g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 27)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.6)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.