Avocado vs. Coconut — In-Depth Nutrition Comparison
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Differences between Avocado and Coconut
- Avocado has more Vitamin B5, Vitamin K, Vitamin B6, Folate, and Vitamin E, while Coconut has more Manganese, Copper, Iron, and Selenium.
- Coconut's daily need coverage for Saturated Fat is 138% higher.
- Coconut contains 105 times less Vitamin K than Avocado. Avocado contains 21µg of Vitamin K, while Coconut contains 0.2µg.
- The amount of Saturated Fat in Avocado is lower.
The food types used in this comparison are Avocados, raw, all commercial varieties and Nuts, coconut meat, raw.
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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 more PotassiumPotassium | +36.2% |
| Contains less SodiumSodium | -65% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +16.7% |
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +128.9% |
| Contains more ZincZinc | +71.9% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains more ManganeseManganese | +956.3% |
| Contains more SeleniumSelenium | +2425% |
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 | +203% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +762.5% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +221.9% |
| Contains more Vitamin B5Vitamin B5 | +363% |
| Contains more Vitamin B6Vitamin B6 | +375.9% |
| Contains more Vitamin KVitamin K | +10400% |
| Contains more FolateFolate | +211.5% |
| Contains more CholineCholine | +17.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +55.8% |
| Contains more OtherOther | +64.6% |
| Contains more ProteinProtein | +66.5% |
| Contains more FatsFats | +128.4% |
| Contains more CarbsCarbs | +78.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -92.8% |
| Contains more Mono. FatMonounsaturated Fat | +587.6% |
| Contains more Poly. FatPolyunsaturated fat | +396.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 160kcal | 354kcal |
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| Protein | 2g | 3.33g |
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| Fats | 14.66g | 33.49g |
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| Vitamin C | 10mg | 3.3mg |
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| Net carbs | 1.83g | 6.23g |
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| Carbs | 8.53g | 15.23g |
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| Magnesium | 29mg | 32mg |
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| Calcium | 12mg | 14mg |
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| Potassium | 485mg | 356mg |
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| Iron | 0.55mg | 2.43mg |
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| Sugar | 0.66g | 6.23g |
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| Fiber | 6.7g | 9g |
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| Copper | 0.19mg | 0.435mg |
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| Zinc | 0.64mg | 1.1mg |
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| Starch | 0.11g |
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| Phosphorus | 52mg | 113mg |
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| Sodium | 7mg | 20mg |
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| Vitamin A | 146IU | 0IU |
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| Vitamin A | 7µg | 0µg |
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| Vitamin E | 2.07mg | 0.24mg |
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| Manganese | 0.142mg | 1.5mg |
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| Selenium | 0.4µg | 10.1µg |
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| Vitamin B1 | 0.067mg | 0.066mg |
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| Vitamin B2 | 0.13mg | 0.02mg |
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| Vitamin B3 | 1.738mg | 0.54mg |
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| Vitamin B5 | 1.389mg | 0.3mg |
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| Vitamin B6 | 0.257mg | 0.054mg |
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| Vitamin K | 21µg | 0.2µg |
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| Folate | 81µg | 26µg |
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| Choline | 14.2mg | 12.1mg |
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| Saturated Fat | 2.126g | 29.698g |
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| Monounsaturated Fat | 9.799g | 1.425g |
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| Polyunsaturated fat | 1.816g | 0.366g |
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| Tryptophan | 0.025mg | 0.039mg |
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| Threonine | 0.073mg | 0.121mg |
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| Isoleucine | 0.084mg | 0.131mg |
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| Leucine | 0.143mg | 0.247mg |
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| Lysine | 0.132mg | 0.147mg |
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| Methionine | 0.038mg | 0.062mg |
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| Phenylalanine | 0.097mg | 0.169mg |
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| Valine | 0.107mg | 0.202mg |
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| Histidine | 0.049mg | 0.077mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.111g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
8%
Minerals Daily Need Coverage Score
21%
63%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 27.572g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 19)
Which food is cheaper?
Avocado is cheaper (difference - $1.8)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)