Beetroot vs. Coconut — In-Depth Nutrition Comparison
Compare
The main differences between beetroot and coconut
- Beetroot has more folate; however, coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Coconut has 4 times less folate than beetroot. Beetroot has 109µg of folate, while coconut has 26µg.
- Beetroot is lower in saturated fat.
Food types used in this article are Beets, raw and Nuts, coconut meat, raw.
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.
| Contains more CalciumCalcium | +14.3% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +480% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +182.5% |
| Contains less SodiumSodium | -74.4% |
| Contains more ManganeseManganese | +355.9% |
| Contains more SeleniumSelenium | +1342.9% |
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 | +48.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +24.1% |
| Contains more FolateFolate | +319.2% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more Vitamin B5Vitamin B5 | +93.5% |
| Contains more CholineCholine | +101.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.027g | 29.698g | 135% |
| Fats | 0.17g | 33.49g | 51% |
| Manganese | 0.329mg | 1.5mg | 51% |
| Copper | 0.075mg | 0.435mg | 40% |
| Fiber | 2.8g | 9g | 25% |
| Folate | 109µg | 26µg | 21% |
| Iron | 0.8mg | 2.43mg | 20% |
| Selenium | 0.7µg | 10.1µg | 17% |
| Calories | 43kcal | 354kcal | 16% |
| Phosphorus | 40mg | 113mg | 10% |
| Zinc | 0.35mg | 1.1mg | 7% |
| Monounsaturated fat | 0.032g | 1.425g | 3% |
| Vitamin B5 | 0.155mg | 0.3mg | 3% |
| Protein | 1.61g | 3.33g | 3% |
| Vitamin B1 | 0.031mg | 0.066mg | 3% |
| Sodium | 78mg | 20mg | 3% |
| Magnesium | 23mg | 32mg | 2% |
| Polyunsaturated fat | 0.06g | 0.366g | 2% |
| Vitamin C | 4.9mg | 3.3mg | 2% |
| Carbs | 9.56g | 15.23g | 2% |
| Vitamin B2 | 0.04mg | 0.02mg | 2% |
| Vitamin B6 | 0.067mg | 0.054mg | 1% |
| Choline | 6mg | 12.1mg | 1% |
| Vitamin B3 | 0.334mg | 0.54mg | 1% |
| Potassium | 325mg | 356mg | 1% |
| Vitamin E | 0.04mg | 0.24mg | 1% |
| Net carbs | 6.76g | 6.23g | N/A |
| Calcium | 16mg | 14mg | 0% |
| Sugar | 6.76g | 6.23g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin K | 0.2µg | 0.2µg | 0% |
| Tryptophan | 0.019mg | 0.039mg | 0% |
| Threonine | 0.047mg | 0.121mg | 0% |
| Isoleucine | 0.048mg | 0.131mg | 0% |
| Leucine | 0.068mg | 0.247mg | 0% |
| Lysine | 0.058mg | 0.147mg | 0% |
| Methionine | 0.018mg | 0.062mg | 0% |
| Phenylalanine | 0.046mg | 0.169mg | 0% |
| Valine | 0.056mg | 0.202mg | 0% |
| Histidine | 0.021mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +86.4% |
| Contains more OtherOther | +12.5% |
| Contains more ProteinProtein | +106.8% |
| Contains more FatsFats | +19600% |
| Contains more CarbsCarbs | +59.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +510% |
