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.
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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.
| 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.
| 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% |
| Contains more CholineCholine | +255.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fructose | 5.9g | 7% | |
| Potassium | 107mg | 356mg | 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% |
| Polyunsaturated fat | 0.051g | 0.366g | 2% |
| Choline | 3.4mg | 12.1mg | 2% |
| Vitamin K | 2.2µg | 0.2µg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Vitamin B6 | 0.041mg | 0.054mg | 1% |
| Vitamin C | 4.6mg | 3.3mg | 1% |
| Calcium | 6mg | 14mg | 1% |
| 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 E | 0.18mg | 0.24mg | 0% |
| Vitamin A | 3µg | 0µg | 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
| 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
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +20257.1% |
| Contains more Poly. FatPolyunsaturated fat | +617.6% |
