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  6. Wheat Bread vs. Coconut

Wheat Bread vs. Coconut — In-Depth Nutrition Comparison

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How are wheat Bread and coconut different?

  • Wheat Bread is higher in selenium, vitamin B3, vitamin B1, vitamin B2, iron, and calcium; however, coconut is richer in copper and fiber.
  • Daily need coverage for saturated fat for coconut is 144% higher.
  • Wheat Bread contains 30 times more sodium than coconut. While wheat Bread contains 601mg of sodium, coconut contains only 20mg.

Bread, wheat, toasted and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Wheat Bread vs Coconut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +1078.6%
Contains more IronIron +68.3%
Contains more ZincZinc +33.6%
Contains more PhosphorusPhosphorus +66.4%
Contains more SeleniumSelenium +230.7%
Contains more PotassiumPotassium +59.6%
Contains more CopperCopper +119.7%
Contains less SodiumSodium -96.7%
~equal in Manganese ~1.5mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B1Vitamin B1 +565.2%
Contains more Vitamin B2Vitamin B2 +1810%
Contains more Vitamin B3Vitamin B3 +1057.4%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin KVitamin K +2750%
Contains more FolateFolate +230.8%
Contains more CholineCholine +82.6%
Contains more Vitamin CVitamin C +1550%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Coconut DV% diff.
Saturated fat 0.989g 29.698g 130%
Fats 4.27g 33.49g 45%
Selenium 33.4µg 10.1µg 42%
Vitamin B3 6.25mg 0.54mg 36%
Vitamin B1 0.439mg 0.066mg 31%
Vitamin B2 0.382mg 0.02mg 28%
Copper 0.198mg 0.435mg 26%
Sodium 601mg 20mg 25%
Iron 4.09mg 2.43mg 21%
Protein 12.96g 3.33g 19%
Fiber 4.7g 9g 17%
Calcium 165mg 14mg 15%
Folate 86µg 26µg 15%
Carbs 55.77g 15.23g 14%
Phosphorus 188mg 113mg 11%
Polyunsaturated fat 1.72g 0.366g 9%
Vitamin B6 0.153mg 0.054mg 8%
Magnesium 59mg 32mg 6%
Vitamin K 5.7µg 0.2µg 5%
Manganese 1.377mg 1.5mg 5%
Potassium 223mg 356mg 4%
Vitamin C 0.2mg 3.3mg 3%
Vitamin B5 0.456mg 0.3mg 3%
Zinc 1.47mg 1.1mg 3%
Choline 22.1mg 12.1mg 2%
Calories 313kcal 354kcal 2%
Monounsaturated fat 1.019g 1.425g 1%
Net carbs 51.07g 6.23g N/A
Sugar 6.42g 6.23g N/A
Vitamin E 0.24mg 0.24mg 0%
Tryptophan 0.092mg 0.039mg 0%
Threonine 0.299mg 0.121mg 0%
Isoleucine 0.258mg 0.131mg 0%
Leucine 0.461mg 0.247mg 0%
Lysine 0.215mg 0.147mg 0%
Methionine 0.105mg 0.062mg 0%
Phenylalanine 0.315mg 0.169mg 0%
Valine 0.31mg 0.202mg 0%
Histidine 0.15mg 0.077mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +289.2%
Contains more CarbsCarbs +266.2%
Contains more OtherOther +188.5%
Contains more FatsFats +684.3%
Contains more WaterWater +93.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -96.7%
Contains more Poly. FatPolyunsaturated fat +369.9%
Contains more Mono. FatMonounsaturated fat +39.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.