Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Watercress
  5. Compare
  6. Watercress vs. Coconut milk

Watercress vs. Coconut milk — In-Depth Nutrition Comparison

Compare

How are watercress and coconut milk different?

  • Watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2, while coconut milk is higher in manganese, copper, iron, and selenium.
  • Watercress covers your daily need for vitamin K, 208% more than coconut milk.
  • Watercress is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than watercress (32).

Watercress, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Watercress 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 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +25.5%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +720%
Contains more CopperCopper +245.5%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +275.4%
Contains more SeleniumSelenium +588.9%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +1435.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +290.9%
Contains more Vitamin KVitamin K +249900%
Contains more Vitamin B3Vitamin B3 +280%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

All nutrients comparison - raw data values

Nutrient Watercress Coconut milk DV% diff.
Vitamin K 250µg 0.1µg 208%
Saturated fat 0.027g 21.14g 96%
Vitamin C 43mg 2.8mg 45%
Fats 0.1g 23.84g 37%
Manganese 0.244mg 0.916mg 29%
Copper 0.077mg 0.266mg 21%
Vitamin A 160µg 0µg 18%
Iron 0.2mg 1.64mg 18%
Calories 11kcal 230kcal 11%
Calcium 120mg 16mg 10%
Selenium 0.9µg 6.2µg 10%
Vitamin B2 0.12mg 0mg 9%
Vitamin B6 0.129mg 0.033mg 7%
Fiber 0.5g 2.2g 7%
Phosphorus 60mg 100mg 6%
Vitamin E 1mg 0.15mg 6%
Vitamin B1 0.09mg 0.026mg 5%
Zinc 0.11mg 0.67mg 5%
Vitamin B3 0.2mg 0.76mg 4%
Magnesium 21mg 37mg 4%
Vitamin B5 0.31mg 0.183mg 3%
Monounsaturated fat 0.008g 1.014g 3%
Polyunsaturated fat 0.035g 0.261g 2%
Potassium 330mg 263mg 2%
Folate 9µg 16µg 2%
Sodium 41mg 15mg 1%
Carbs 1.29g 5.54g 1%
Protein 2.3g 2.29g 0%
Net carbs 0.79g 3.34g N/A
Sugar 0.2g 3.34g N/A
Choline 9mg 8.5mg 0%
Tryptophan 0.03mg 0.027mg 0%
Threonine 0.133mg 0.083mg 0%
Isoleucine 0.093mg 0.09mg 0%
Leucine 0.166mg 0.17mg 0%
Lysine 0.134mg 0.101mg 0%
Methionine 0.02mg 0.043mg 0%
Phenylalanine 0.114mg 0.116mg 0%
Valine 0.137mg 0.139mg 0%
Histidine 0.04mg 0.053mg 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
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 WaterWater +40.7%
Contains more OtherOther +69%
Contains more FatsFats +23740%
Contains more CarbsCarbs +329.5%
~equal in Protein ~2.29g

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 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 +12575%
Contains more Poly. FatPolyunsaturated fat +645.7%

People also compare

Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw
Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar

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 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.