Coconut vs. Watercress
Nutrition comparison of Coconut and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and watercress:
- Both watercress and coconut are high in potassium.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Watercress has 10.8 times less carbohydrates than coconut.
- Watercress has 30.1 times less sugar than coconut.
- Watercress has more riboflavin and Vitamin B6, however, coconut contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and watercress has 97% less calories than coconut - watercress has 11 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in protein, lighter in carbs and much heavier in fat compared to watercress per calorie. Coconut has a macronutrient ratio of 4:16:80 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Watercress | |
|---|---|---|
| Protein | 4% | 67% |
| Carbohydrates | 16% | 33% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 10.8 times less carbohydrates than coconut - watercress has 1.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 17 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Watercress has 30.1 times less sugar than coconut - watercress has 0.2g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Watercress and coconut contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and watercress has 100% less saturated fat than coconut - watercress has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 12 times more Vitamin C than coconut - watercress has 43mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than coconut - watercress has 160ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Watercress and coconut contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 1249 times more Vitamin K than coconut - watercress has 250ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin and Vitamin B6, however, coconut contains more niacin and folate. Both coconut and watercress contain significant amounts of thiamin and pantothenic acid.
| Coconut | Watercress | |
|---|---|---|
| Thiamin | 0.066 MG | 0.09 MG |
| Riboflavin | 0.02 MG | 0.12 MG |
| Niacin | 0.54 MG | 0.2 MG |
| Pantothenic acid | 0.3 MG | 0.31 MG |
| Vitamin B6 | 0.054 MG | 0.129 MG |
| Folate | 26 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 757% more calcium than coconut - watercress has 120mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 11 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both watercress and coconut are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than watercress per 100 grams.
| Coconut | Watercress | |
|---|---|---|
| linoleic acid | 0.366 G | 0.012 G |
| Total | 0.366 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Watercress (Watercress, raw) .
Coconut g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or coconut contain more calories in 100 grams?Coconut is high in calories and watercress has 100% less calories than coconut - watercress has 11 calories in 100g and coconut has 354 calories.
Is watercress or coconut better for protein?
Watercress and coconut contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and coconut has 3.3g of protein.
Does watercress or coconut have more carbohydrates?
By weight, watercress has 10.8 times fewer carbohydrates than coconut - watercress has 1.3g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does watercress or coconut contain more calcium?
Watercress is a rich source of calcium and it has 760% more calcium than coconut - watercress has 120mg of calcium in 100 grams and coconut has 14mg of calcium.
Does watercress or coconut contain more potassium?
Both watercress and coconut are high in potassium. Watercress is very similar to watercress for potassium - watercress has 330mg of potassium in 100 grams and coconut has 356mg of potassium.