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  6. Watercress vs. Coconut oil

Watercress vs. Coconut oil — In-Depth Nutrition Comparison

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How are watercress and coconut oil different?

  • Watercress is higher than coconut oil in vitamin K, vitamin A, vitamin C, calcium, manganese, vitamin B6, potassium, vitamin B2, and phosphorus.
  • Coconut oil covers your daily need for saturated fat, 412% more than watercress.
  • Watercress is lower in saturated fat.
  • Watercress has a higher glycemic index (32) than coconut oil (0).

Watercress, raw and Oil, coconut types were used in this article.

Infographic

Watercress vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +300%
Contains more CopperCopper +∞%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +41566.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Coconut oil DV% diff.
Saturated fat 0.027g 82.475g 375%
Vitamin K 250µg 0.6µg 208%
Fats 0.1g 99.06g 152%
Vitamin C 43mg 0mg 48%
Calories 11kcal 892kcal 44%
Vitamin A 160µg 0µg 18%
Monounsaturated fat 0.008g 6.332g 16%
Calcium 120mg 1mg 12%
Polyunsaturated fat 0.035g 1.702g 11%
Manganese 0.244mg 0mg 11%
Potassium 330mg 0mg 10%
Vitamin B6 0.129mg 0mg 10%
Phosphorus 60mg 0mg 9%
Vitamin B2 0.12mg 0mg 9%
Copper 0.077mg 0mg 9%
Vitamin B1 0.09mg 0mg 8%
Vitamin E 1mg 0.11mg 6%
Vitamin B5 0.31mg 0mg 6%
Protein 2.3g 0g 5%
Magnesium 21mg 0mg 5%
Choline 9mg 0.3mg 2%
Folate 9µg 0µg 2%
Fiber 0.5g 0g 2%
Selenium 0.9µg 0µg 2%
Sodium 41mg 0mg 2%
Iron 0.2mg 0.05mg 2%
Zinc 0.11mg 0.02mg 1%
Vitamin B3 0.2mg 0mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Sugar 0.2g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.03mg 0mg 0%
Threonine 0.133mg 0mg 0%
Isoleucine 0.093mg 0mg 0%
Leucine 0.166mg 0mg 0%
Lysine 0.134mg 0mg 0%
Methionine 0.02mg 0mg 0%
Phenylalanine 0.114mg 0mg 0%
Valine 0.137mg 0mg 0%
Histidine 0.04mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +316933.3%
Contains more OtherOther +31.9%
Contains more FatsFats +98960%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +79050%
Contains more Poly. FatPolyunsaturated fat +4762.9%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.