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Apple vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between apples and coconut?

  • Coconut is richer than apples in manganese, copper, iron, fiber, selenium, phosphorus, zinc, potassium, and magnesium.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in apples is lower.
  • The glycemic index of apples is lower.

We used Apples, raw, with skin and Nuts, coconut meat, raw types in this article.

Infographic

Apple vs Coconut 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +232.7%
Contains more IronIron +1925%
Contains more CopperCopper +1511.1%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +927.3%
Contains more ManganeseManganese +4185.7%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +39.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B3Vitamin B3 +493.4%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Coconut DV% diff.
Saturated fat 0.028g 29.698g 135%
Manganese 0.035mg 1.5mg 64%
Fats 0.17g 33.49g 51%
Copper 0.027mg 0.435mg 45%
Iron 0.12mg 2.43mg 29%
Fiber 2.4g 9g 26%
Selenium 0µg 10.1µg 18%
Calories 52kcal 354kcal 15%
Phosphorus 11mg 113mg 15%
Zinc 0.04mg 1.1mg 10%
Potassium 107mg 356mg 7%
Fructose 5.9g 7%
Protein 0.26g 3.33g 6%
Magnesium 5mg 32mg 6%
Folate 3µg 26µg 6%
Vitamin B5 0.061mg 0.3mg 5%
Vitamin B1 0.017mg 0.066mg 4%
Monounsaturated fat 0.007g 1.425g 4%
Vitamin B3 0.091mg 0.54mg 3%
Vitamin K 2.2µg 0.2µg 2%
Choline 3.4mg 12.1mg 2%
Polyunsaturated fat 0.051g 0.366g 2%
Vitamin C 4.6mg 3.3mg 1%
Calcium 6mg 14mg 1%
Sodium 1mg 20mg 1%
Vitamin B6 0.041mg 0.054mg 1%
Weight per 100 calories 192g 28g N/A
Unsaturated / Saturated Fat ratio 2.1 0.06 N/A
Net carbs 11.41g 6.23g N/A
Carbs 13.81g 15.23g 0%
Sugar 10.39g 6.23g N/A
Starch 0.05g 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.18mg 0.24mg 0%
Vitamin B2 0.026mg 0.02mg 0%
Tryptophan 0.001mg 0.039mg 0%
Threonine 0.006mg 0.121mg 0%
Isoleucine 0.006mg 0.131mg 0%
Leucine 0.013mg 0.247mg 0%
Lysine 0.012mg 0.147mg 0%
Methionine 0.001mg 0.062mg 0%
Phenylalanine 0.006mg 0.169mg 0%
Valine 0.012mg 0.202mg 0%
Histidine 0.005mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +82.1%
Contains more ProteinProtein +1180.8%
Contains more FatsFats +19600%
Contains more CarbsCarbs +10.3%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +20257.1%
Contains more Poly. FatPolyunsaturated fat +617.6%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.