Collard Greens vs Watercress – Which is Healthier?

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Our Verdict

When comparing collard greens to watercress, we picked the collard greens.

Why?

It was close! But…

In terms of macros, collard greens have 8x the fiber, 4x the carbs, and slightly more protein. The fiber-to-carbs ratio also gives collard greens the lower glycemic index, although honestly, nobody is getting metabolic disease from eating watercress. Still, by the numbers it’s a clear win for collard greens, and especially 8x the fiber is not to be undervalued!

When it comes to vitamins, things were much more even; collard greens have more of vitamins A, B3, B9, K, and choline, while watercress has more of vitamins B1, B2, B5, C, and E. They’re tied on vitamin B6, so that makes a 5.5:5.5 tie overall. Looking for a tiebreaker, collard greens’ margins of difference are greater, so we could call this a tie or the narrowest of wins for collard greens ion this category.

In the category of minerals, collard greens have more calcium, copper, iron, manganese, and zinc, while watercress has more copper, phosphorus, potassium, and selenium. They’re tied on magnesium. This time the margins of difference are also comparable, so there’s really no tiebreaker available for this one. Thus, an absolute tie on minerals.

Looking at polyphenols, watercress has slightly more, with the main contender being 4mg/100g quercetin.

Adding up the sections results in either a tie or a slight for collard greens based on the tiebreaker in the vitamins category.

We can also put the two clear wins (one for collard greens and one for watercress), and say that in our opinion, collard greens’ 4g/100g fiber beats watercress’s 4mg/100g quercetin.

Quercetin is great and all, but:

  1. if you buy a quercetin supplement like this one on Amazon it’s 1000mg capsules, so how critical is watercress’s 4mg, really? Yes, getting it from food is better, but it’s not 25,000% better.
  2. no doctor that we know of is saying “you need more quercetin or you’re going to die”, but they do say “you need more fiber or you’re going to die”
  3. indeed, the WHO passionately proclaims that 95% of people in the US especially desperately need to eat more fiber, whereas there is no similar giant public health campaign begging people to have 4mg more of quercetin

…so we’ll say that’s another tiebreaker in favor of collard greens.

In short: collard greens scrape a win based on several tiebreakers, but watercress was a very close contender indeed!

Of course, by all means enjoy either or (ideally!) both; diversity is good.

Want to learn more?

You might like:

What’s Your Plant Diversity Score?

Enjoy!

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  • All About Olive Oil

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Skip the video & tell more about olive oil please.❞

    We love requests!

    We can’t really do anti-requests (e.g. “skip the video”) because for every one person who doesn’t care for one particular element of the newsletter, there will be thousands who do—and indeed, the video segment is a popular one, so it will certainly remain.

    However! Let us reassure you that you personally are not obliged to watch the video if you don’t want to 🙂 In fact, our general hope with 10almonds is that there will be at least one feature that is of value to each reader, each day.

    Writer’s note: I’m a very bookish person, and in honesty do not love videos personally either. You know what I do love though? Olive oil. So let’s get onto that 😎

    Why olive oil?

    Let’s quickly address the taste/culinary side of things first, and then spend more time on the health aspects. Olive oil’s strong punchy flavor (as oils go, anyway) makes it a big winner with those of us who love strong punchy flavors. However, it does mean that it can overwhelm some more delicate dishes if one isn’t careful, meaning that it’s not perfect for everything all the time.

    Healthwise, olive oil is one of the healthiest oils around, along with avocado oil. In fact, we compared them previously:

    Avocado Oil vs Olive Oil – Which is Healthier?

    …and it’s worth noting that their (excellent) lipids profiles are very similar, meaning that the main factor between them is that olive oil usually retains vitamins that avocado oil doesn’t.

    Meanwhile, another popular contender for “healthy oil” is coconut oil, but this doesn’t have nearly as unambiguously good a lipids profile, because of coconut oil’s high saturated fat content—though lauric acid can have a cardioprotective effect, so the jury is out on that one:

    Olive Oil vs Coconut Oil – Which is Healthier?

    Interestingly, this article from The Conversation considered seed oils (canola, sunflower, sesame) to be next-best options:

    I can’t afford olive oil. What else can I use?

    …but it’s worth noting that the way those seed oils are made varies a lot from country to country, and can affect their health impact considerably.

    It’s not just about the fats

    Olives, especially green olives with their stronger more pungent flavor, are rich in assorted polyphenols that have many health-giving properties:

    Black Olives vs Green Olives – Which is Healthier

    …and olive oil is almost always made from green olives. Note that while we picked black olives in the above comparison, that’s mainly because green olives are “cured” for longer and thus are much higher in sodium… Which, guess what, isn’t in olive oil, so with olive oil we can enjoy all of the polyphenols with almost none of the sodium!

    Let’s talk virginity

    When it comes to olive oil, definitely not everything labelled as olive oil in the supermarket is of the same quality. Mostly, however, it’s not whether it’s “extra virgin” (i.e. the oil from the first mechanical pressing) or not that actually makes the biggest health difference, so much as that olive oils are often adulterated with other cheaper oils, so it’s important to check labels for that, even when they say “extra virgin”, in case it’s something like:

    a blend of
    EXTRA VIRGIN OLIVE OIL
    and other oils

    We talk about this, and the various different levels of quality of olive oil and how you can tell them apart for yourself in the supermarket (and be wise to the ways they may try to trick you), here:

    Is “Extra Virgin” Worth It?

    What to enjoy it with?

    Olive oil is the single largest source of fat in the Mediterranean diet, and by that we mean not just “food that is eaten in the Mediterranean”, but rather, the well-defined dietary approach that has for a long time now been considered “the gold standard” of what a healthy diet looks like, scientifically. You can read more about what is and isn’t included in the definition, here:

    Mediterranean Diet: What Is It Good For? ← what isn’t it good for!

    Enjoy!

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  • A Hospital Kept a Brain-Damaged Patient on Life Support to Boost Statistics. His Sister Is Now Suing for Malpractice.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

    In 2018, Darryl Young was hoping for a new lease on life when he received a heart transplant at a New Jersey hospital after years of congestive heart failure. But he suffered brain damage during the procedure and never woke up.

    The following year, a ProPublica investigation revealed that Young’s case was part of a pattern of heart transplants that had gone awry at Newark Beth Israel Medical Center in 2018. The spate of bad outcomes had pushed the center’s percentage of patients still alive one year after surgery — a key benchmark — below the national average. Medical staff were under pressure to boost that metric. ProPublica published audio recordings from meetings in which staff discussed the need to keep Young alive for a year, because they feared another hit to the program’s survival rate would attract scrutiny from regulators. On the recordings, the transplant program’s director, Dr. Mark Zucker, cautioned his team against offering Young’s family the option of switching from aggressive care to comfort care, in which no lifesaving efforts would be made. He acknowledged these actions were “very unethical.”

    ProPublica’s revelations horrified Young’s sister Andrea Young, who said she was never given the full picture of her brother’s condition, as did the findings of a subsequent federal regulator’s probe that determined that the hospital was putting patients in “immediate jeopardy.” Last month, she filed a medical malpractice lawsuit against the hospital and members of her brother’s medical team.

    The lawsuit alleges that Newark Beth Israel staff were “negligent and deviated from accepted standards of practice,” leading to Young’s tragic medical outcome.

    Defendants in the lawsuit haven’t yet filed responses to the complaint in court documents. But spokesperson Linda Kamateh said in an email that “Newark Beth Israel Medical Center is one of the top heart transplant programs in the nation and we are committed to serving our patients with the highest quality of care. As this case is in active litigation, we are unable to provide further detail.” Zucker, who is no longer on staff at Newark Beth Israel, didn’t respond to requests for comment. His attorney also didn’t respond to calls and emails requesting comment.

    Zucker also didn’t respond to requests for comment from ProPublica in 2018; Newark Beth Israel at the time said in a statement, made on behalf of Zucker and other staff, that “disclosures of select portions of lengthy and highly complex medical discussions, when taken out of context, may distort the intent of conversations.”

    The lawsuit alleges that Young suffered brain damage as a result of severely low blood pressure during the transplant surgery. In 2019, when the federal Centers for Medicare and Medicaid Services scrutinized the heart transplant program following ProPublica’s investigation, the regulators found that the hospital had failed to implement corrective measures even after patients suffered, leading to further harm. For example, one patient’s kidneys failed after a transplant procedure in August 2018, and medical staff made recommendations internally to increase the frequency of blood pressure measurement during the procedure, according to the lawsuit. The lawsuit alleges that the hospital didn’t implement its own recommendations and that one month later, “these failures were repeated” in Young’s surgery, leading to brain damage.

    The lawsuit also alleges that Young wasn’t asked whether he had an advance directive, such as a preference for a do-not-resuscitate order, despite a hospital policy stating that patients should be asked at the time of admission. The lawsuit also noted that CMS’ investigation found that Andrea Young was not informed of her brother’s condition.

    Andrea Young said she understands that mistakes can happen during medical procedures, “however, it’s their duty and their responsibility to be honest and let the family know exactly what went wrong.” Young said she had to fight to find out what was going on with her brother, at one point going to the library and trying to study medical books so she could ask the right questions. “I remember as clear as if it were yesterday, being so desperate for answers,” she said.

    Andrea Young said that she was motivated to file the lawsuit because she wants accountability. “Especially with the doctors never, from the outset, being forthcoming and truthful about the circumstances of my brother’s condition, not only is that wrong and unethical, but it took a lot away from our entire family,” she said. “The most important thing to me is that those responsible be held accountable.”

    ProPublica’s revelation of “a facility putting its existence over that of a patient is a scary concept,” said attorney Jonathan Lomurro, who’s representing Andrea Young in this case with co-counsel Christian LoPiano. Besides seeking damages for Darryl Young’s children, “we want to call attention to this so it doesn’t happen again,” Lomurro said.

    The lawsuit further alleges that medical staff at Newark Beth Israel invaded Young’s privacy and violated the Health Insurance Portability and Accountability Act, more commonly known as HIPAA, by sharing details of his case with the media without his permission. “We want people to be whistleblowers and want information out,” but that information should be told to patients and their family members directly, Lomurro said.

    The 2019 CMS investigation determined that Newark Beth Israel’s program placed patients in “immediate jeopardy,” the most serious level of violation, and required the hospital to implement corrective plans. Newark Beth Israel did not agree with all of the regulator’s findings and in a statement at the time said that the CMS team lacked the “evidence, expertise and experience” to assess and diagnose patient outcomes.

    The hospital did carry out the corrective plans and continues to operate a heart transplant program today. The most recent federal data, based on procedures from January 2021 through June 2023, shows that the one year probability of survival for a patient at Newark Beth is lower than the national average. It also shows that the number of graft failures, including deaths, in that time period was higher than the expected number of deaths for the program.

    Andrea Young said she’s struggled with a feeling of emptiness in the years after her brother’s surgery. They were close and called each other daily. “There’s nothing in the world that can bring my brother back, so the only solace I will have is for the ones responsible to be held accountable,” she said. Darryl Young died on Sept 12, 2022, having never woken up after the transplant surgery.

    A separate medical malpractice lawsuit filed in 2020 by the wife of another Newark Beth Israel heart transplant patient who died after receiving an organ infected with a parasitic disease is ongoing. The hospital has denied the allegations in court filing. The state of New Jersey, employer of the pathologists named in the case, settled for $1.7 million this month, according to the plaintiff’s attorney Christian LoPiano. The rest of the case is ongoing.

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  • Coconut Milk vs Soy Milk – Which is Healthier?

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    Our Verdict

    When comparing coconut milk to soy milk, we picked the soy.

    Why?

    First, because there are many kinds of both, let’s be clear which ones we’re comparing. For both, we picked the healthiest options commonly available, which were:

    • Soy milk, unsweetened, fortified
    • Coconut milk, raw (liquid expressed from grated meat and water)

    Macronutrients are our first consideration; coconut milk has about 3x the carbs and about 14x the fat. Now, the fats are famously healthy medium-chain triglycerides (MCTs), but still, one cup of coconut milk contains about 2.5x the recommended daily amount of saturated fat, so it’s wise to go easy on that. Coconut milk also has about 4x the fiber, but still, because the saturated fat difference, we’re calling this one a win for soy milk.

    In the category of vitamins, the fortified soy milk wins. In case you’re curious: milk in general (animal or plant) is generally fortified with vitamin D (in N. America, anyway; other places may vary), and vitamin B12. In this case, the soy milk has those, plus some natural vitamins, meaning it has more of vitamins A, B1, B2, B6, and D, while coconut milk has more of vitamins B3, B5, and C. A fair win for soy milk.

    When it comes to minerals, the only fortification for the soy milk is calcium, of which it has more than 7x what coconut milk has. The coconut milk, however, has more copper, iron, magnesium, phosphorus, and potassium. An easy win for coconut milk.

    Adding up the sections gives us a win for soy milk—but if consumed in moderation as part of a diet otherwise low in saturated fat, a case could be made for the coconut.

    The real take-away here today is not this specific head-to-head but rather: milks (animal or plant) vary a lot, have a lot of different fortifications and/or additives, and yes that goes even for brands (cow milk brands do this a lot) who don’t advertise their additives because their branding is going for a “natural” look. So, read labels, and make informed decisions about which additives you do or don’t want.

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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Related Posts

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  • Does This New Machine Cure Depression?

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    Let us first talk briefly about the slightly older tech that this may replace, transcranial magnetic stimulation (TMS).

    TMS involves electromagnetic fields to stimulate the left half of the brain and inhibit the right half of the brain. It sounds like something from the late 19th century—“cure your melancholy with the mystical power of magnetism”—but the thing is, it works:

    Regulatory Clearance and Approval of Therapeutic Protocols of Transcranial Magnetic Stimulation for Psychiatric Disorders

    The main barriers to its use are that the machine itself is expensive, and it has to be done in a clinic by a trained clinician. Which, if it were treating one’s heart, say, would not be so much of an issue, but when treating depression, there is a problem that depressed people are not the most likely to commit to (and follow through with) going somewhere probably out-of-town regularly to get a treatment, when merely getting out of the door was already a challenge and motivation is thin on the ground to start with.

    Thus, antidepressant medications are more often the go-to for cost-effectiveness and adherence. Of course, some will work better than others for different people, and some may not work at all in the case of what is generally called “treatment-resistant depression”:

    Antidepressants: Personalization Is Key!

    Transcranial stimulation… At home?

    Move over transcranial magnetic stimulation; it’s time for transcranial direct-current stimulation (tDCS).

    First, what it’s not: electroconvulsive therapy (ECT). Rather, it uses a very low current.

    What it is: a small and portable headset (as opposed to the big machine to go sit in for TMS) that one can use at home. Here’s an example product on Amazon, though there are more stylish versions around, this is the same basic technology.

    In a recent study, 45% of those who received treatment with this device experienced remission in 10 weeks, significantly beating placebo (bearing in mind that placebo effect is strongest when it comes to invisible ailments such as depression).

    See also: How To Leverage Placebo Effect For Yourself ← this explains more about how the placebo effect works, to the extent that it can even be an adjuvant tool to augment “real” therapies

    And as for the study, here it is:

    Home-based transcranial direct current stimulation treatment for major depressive disorder: a fully remote phase 2 randomized sham-controlled trial

    …which rather cuts through the “depressed people don’t make it to the clinic consistently, if at all” problem. Of course, it still requires adherence to its use at home, for example three 30-minute sessions per week, but honestly, “lie/sit still” is likely within the abilities of the majority of depressed people. However…

    Important note: you remember we said “in 10 weeks”? That may be critical, because shorter studies (e.g. 6 weeks) have previously returned without such glowing results:

    Home-Use Transcranial Direct Current Stimulation for the Treatment of a Major Depressive Episode

    This means that if you get this tech for yourself or a loved one, it’ll be necessary to persist for likely 10 weeks, certainly more than 6 weeks, and not abandon it after a few sessions when it hasn’t been life-changing yet. And that may be more of a challenge for a depressed person, so likely an “accountability buddy” of some kind is in order (partner, close friend, etc) to help ensure adherence and generally bug you/them into doing it consistently.

    And then, of course, you/they might still be in the 55% of people for whom it didn’t work. And that does suck, but random antidepressant medications (i.e., not personalized) don’t fare much better, statistically.

    Want something else against depression meanwhile?

    Here are some strategies that not only can significantly help, but also are tailored to be actually doable while depressed:

    The Mental Health First-Aid You’ll Hopefully Never Need ← written by your writer who has previously suffered extensively from depression and knows what it is like

    Take care!

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  • The 6 Pillars Of Nutritional Psychiatry

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    Dr. Naidoo’s To-Dos

    This is Dr. Uma Naidoo. She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.

    She’s also the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at MGH Academy while serving on the faculty at Harvard Medical School.

    What is nutritional psychiatry?

    Nutritional psychiatry is the study of how food influences our mood (in the short term) and our more generalized mental health (in the longer term).

    We recently reviewed a book of hers on this topic:

    This Is Your Brain On Food – by Dr. Uma Naidoo

    The “Six Pillars” of nutritional psychiatry

    Per Dr. Naidoo, these are…

    Be Whole; Eat Whole

    Here Dr. Naidoo recommends an “80/20 rule”, and a focus on fiber, to keep the gut (“the second brain”) healthy.

    See also: The Brain-Gut Highway: A Two-Way Street

    Eat The Rainbow

    This one’s simple enough and speaks for itself. Very many brain-nutrients happen to be pigments, and “eating the rainbow” (plants, not Skittles!) is a way to ensure getting a lot of different kinds of brain-healthy flavonoids and other phytonutrients.

    The Greener, The Better

    As Dr. Naidoo writes:

    ❝Greens contain folate, an important vitamin that maintains the function of our neurotransmitters. Its consumption has been associated with a decrease in depressive symptoms and improved cognition.❞

    Tap into Your Body Intelligence

    This is about mindful eating, interoception, and keeping track of how we feel 30–60 minutes after eating different foods.

    Basically, the same advice here as from: The Kitchen Doctor

    (do check that out, as there’s more there than we have room to repeat here today!)

    Consistency & Balance Are Key

    Honestly, this one’s less a separate item and is more a reiteration of the 80/20 rule discussed in the first pillar, and an emphasis on creating sustainable change rather than loading up on brain-healthy superfoods for half a weekend and then going back to one’s previous dietary habits.

    Avoid Anxiety-Triggering Foods

    This is about avoiding sugar/HFCS, ultra-processed foods, and industrial seed oils such as canola and similar.

    As for what to go for instead, she has a broad-palette menu of ingredients she recommends using as a base for one’s meals (remember she’s a celebrated chef as well as a psychiatrist and nutritionist), which you can check out here:

    Dr. Naidoo’s “Food for Mood” project

    Enjoy!

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  • Get The Right Help For Your Pain

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How Much Does It Hurt?

    Sometimes, a medical professional will ask us to “rate your pain on a scale of 1–10”.

    It can be tempting to avoid rating one’s pain too highly, because if we say “10” then where can we go from there? There is always a way to make pain worse, after all.

    But that kind of thinking, however logical, is folly—from a practical point of view. Instead of risking having to give an 11 later, you have now understated your level-10 pain as a “7” and the doctor thinks “ok, I’ll give Tylenol instead of morphine”.

    A more useful scale

    First, know this:

    Zero is not “this is the lowest level of pain I get to”.

    Zero is “no pain”.

    As for the rest…

    1. My pain is hardly noticeable.
    2. I have a low level of pain; I am aware of my pain only when I pay attention to it.
    3. My pain bothers me, but I can ignore it most of the time.
    4. I am constantly aware of my pain, but can continue most activities.
    5. I think about my pain most of the time; I cannot do some of the activities I need to do each day because of the pain.
    6. I think about my pain all of the time; I give up many activities because of my pain.
    7. I am in pain all of the time; It keeps me from doing most activities.
    8. My pain is so severe that it is difficult to think of anything else. Talking and listening are difficult.
    9. My pain is all that I can think about; I can barely move or talk because of my pain.
    10. I am in bed and I can’t move due to my pain; I need someone to take me to the emergency room because of my pain.

    10almonds tip: are you reading this on your phone? Screenshot the above, and keep it for when you need it!

    One extra thing to bear in mind…

    Medical staff will be more likely to believe a pain is being overstated, on a like-for-like basis, if you are a woman, or not white, or both.

    There are some efforts to compensate for this:

    A new government inquiry will examine women’s pain and treatment. How and why is it different?

    Some other resources of ours:

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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