Avocado vs. Coconut — In-Depth Nutrition Comparison
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Differences between avocadoes and coconut
- Avocadoes have 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 avocadoes. Avocadoes contain 21µg of vitamin K, while coconut contains 0.2µg.
- The amount of saturated fat in avocadoes is lower.
- Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of coconut is 59.
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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.126g | 29.698g | 125% |
| Manganese | 0.142mg | 1.5mg | 59% |
| Fats | 14.66g | 33.49g | 29% |
| Copper | 0.19mg | 0.435mg | 27% |
| Iron | 0.55mg | 2.43mg | 24% |
| Vitamin B5 | 1.389mg | 0.3mg | 22% |
| Monounsaturated fat | 9.799g | 1.425g | 21% |
| Selenium | 0.4µg | 10.1µg | 18% |
| Vitamin K | 21µg | 0.2µg | 17% |
| Vitamin B6 | 0.257mg | 0.054mg | 16% |
| Folate | 81µg | 26µg | 14% |
| Vitamin E | 2.07mg | 0.24mg | 12% |
| Calories | 160kcal | 354kcal | 10% |
| Polyunsaturated fat | 1.816g | 0.366g | 10% |
| Fiber | 6.7g | 9g | 9% |
| Phosphorus | 52mg | 113mg | 9% |
| Vitamin B2 | 0.13mg | 0.02mg | 8% |
| Vitamin B3 | 1.738mg | 0.54mg | 7% |
| Vitamin C | 10mg | 3.3mg | 7% |
| Zinc | 0.64mg | 1.1mg | 4% |
| Potassium | 485mg | 356mg | 4% |
| Protein | 2g | 3.33g | 3% |
| Carbs | 8.53g | 15.23g | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Net carbs | 1.83g | 6.23g | N/A |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 0.66g | 6.23g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin B1 | 0.067mg | 0.066mg | 0% |
| Choline | 14.2mg | 12.1mg | 0% |
| Tryptophan | 0.025mg | 0.039mg | 0% |
| Threonine | 0.073mg | 0.121mg | 0% |
| Isoleucine | 0.084mg | 0.131mg | 0% |
| Leucine | 0.143mg | 0.247mg | 0% |
| Lysine | 0.132mg | 0.147mg | 0% |
| Methionine | 0.038mg | 0.062mg | 0% |
| Phenylalanine | 0.097mg | 0.169mg | 0% |
| Valine | 0.107mg | 0.202mg | 0% |
| Histidine | 0.049mg | 0.077mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
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% |
