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Coconut nutrition chart, glycemic index and rich nutrients

Nuts, coconut meat, raw
*all the values are displayed for the amount of 100 grams

What is Coconut rich in: TOP 5 nutrients.

Coconut
Rich in Fats
richer than 95% foods
richer than 95% foods
richer than 88% foods
richer than 79% foods
richer than 77% foods
95% Fats
95% Saturated Fat
88% Fiber
79% Copper
77% Calories
Explanation: This food contains more Fats than 95% of foods. More importantly, although there are several foods (5%) which contain more Fats, this food itself is rich in Fats more than it is in any other nutrient. Similarly it is relatively rich in Saturated Fat, Fiber, Copper and Calories

Coconut Glycemic index (GI)

10
Similar food data
54 Chestnut Chestnut
22 Cashew Cashew
10 Almond Almond

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 7%
3.33 g of 50 g
7%
Fats:
Daily Value: 52%
33.49 g of 65 g
52%
Carbs:
Daily Value: 5%
15.23 g of 300 g
5%
Water:
Daily Value: 2%
46.99 g of 2,000 g
2%
Other:
0.96 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 354
% Daily Value*
51%
Total Fat 33g
150%
Saturated Fat 30g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 20mg
5%
TotalCarbohydrate 15g
36%
Dietary Fiber 9g
Total Sugars 6g
Includes 1g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 14mg 1%

Iron 2mg 11%

Potassium 356mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
limit break
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 14 mg of 1,000 mg 1%
Iron: 2.43 mg of 18 mg 14%
Magnesium: 32 mg of 400 mg 8%
Phosphorus: 113 mg of 1,000 mg 11%
Potassium: 356 mg of 3,500 mg 10%
Sodium: 20 mg of 2,400 mg 1%
Zinc: 1.1 mg of 15 mg 7%
Copper: 0.435 mg of 2 mg 22%
Manganese: 1.5 mg of 2 mg 75%
Selenium: 10.1 µg of 70 µg 14%
Choline: 12.1 mg of 550 mg 2%

Mineral chart - relative view

Copper
0.435 mg
TOP 21%
Potassium
356 mg
TOP 24%
Iron
2.43 mg
TOP 29%
Manganese
1.5 mg
TOP 29%
Magnesium
32 mg
TOP 30%
Zinc
1.1 mg
TOP 52%
Selenium
10.1 mg
TOP 60%
Phosphorus
113 mg
TOP 61%
Calcium
14 mg
TOP 66%
Sodium
20 mg
TOP 81%
Choline
12.1 mg
TOP 84%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.24 mg of 20 mg 1%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 3.3 mg of 60 mg 6%
Vitamin B1: 0.066 mg of 2 mg 4%
Vitamin B2: 0.02 mg of 2 mg 1%
Vitamin B3: 0.54 mg of 20 mg 3%
Vitamin B5: 0.3 mg of 10 mg 3%
Vitamin B6: 0.054 mg of 2 mg 3%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.2 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
3.3 µg
TOP 32%
Vitamin B1
0.066 µg
TOP 64%
Vitamin E
0.24 µg
TOP 72%
Vitamin B5
0.3 µg
TOP 74%
Vitamin B6
0.054 µg
TOP 77%
Vitamin B3
0.54 µg
TOP 77%
Vitamin K
0.2 µg
TOP 85%
Vitamin B2
0.02 µg
TOP 92%
Vitamin A
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 39 mg of 280 mg 14%
Threonine: 121 mg of 1,050 mg 12%
Isoleucine: 131 mg of 1,400 mg 9%
Leucine: 247 mg of 2,730 mg 9%
Lysine: 147 mg of 2,100 mg 7%
Methionine: 62 mg of 1,050 mg 6%
Phenylalanine: 169 mg of 1,750 mg 10%
Valine: 202 mg of 1,820 mg 11%
Histidine: 77 mg of 700 mg 11%

Fat type information

Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.