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Butter cookie vs. Coconut — In-Depth Nutrition Comparison

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How are butter cookie and coconut different?

  • Butter cookie is higher in vitamin B1, vitamin B2, vitamin B3, vitamin B12, and vitamin A; however, coconut is richer in manganese, fiber, and copper.
  • Daily need coverage for saturated fat for coconut is 93% higher.

Cookies, butter, commercially prepared, enriched and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 CalciumCalcium +107.1%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +220.7%
Contains more CopperCopper +117.5%
Contains more ZincZinc +189.5%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +782.4%
Contains more SeleniumSelenium +20.2%
~equal in Iron ~2.43mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +460.6%
Contains more Vitamin B2Vitamin B2 +1575%
Contains more Vitamin B3Vitamin B3 +490.7%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +192.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +86.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +83.2%
Contains more CarbsCarbs +352.4%
Contains more OtherOther +66.7%
Contains more FatsFats +78.1%
Contains more WaterWater +921.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 -62.8%
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +168.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter cookie Coconut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Butter cookie Coconut DV% diff.
Saturated fat 11.051g 29.698g 85%
Manganese 0.17mg 1.5mg 58%
Cholesterol 117mg 0mg 39%
Fiber 0.8g 9g 33%
Copper 0.2mg 0.435mg 26%
Vitamin B1 0.37mg 0.066mg 25%
Vitamin B2 0.335mg 0.02mg 24%
Fats 18.8g 33.49g 23%
Carbs 68.9g 15.23g 18%
Vitamin A 165µg 0µg 18%
Vitamin B3 3.19mg 0.54mg 17%
Vitamin B12 0.36µg 0µg 15%
Folate 76µg 26µg 13%
Sodium 282mg 20mg 11%
Monounsaturated fat 5.522g 1.425g 10%
Potassium 111mg 356mg 7%
Zinc 0.38mg 1.1mg 7%
Protein 6.1g 3.33g 6%
Calories 467kcal 354kcal 6%
Magnesium 12mg 32mg 5%
Vitamin C 0mg 3.3mg 4%
Polyunsaturated fat 0.982g 0.366g 4%
Vitamin B5 0.488mg 0.3mg 4%
Selenium 8.4µg 10.1µg 3%
Iron 2.22mg 2.43mg 3%
Vitamin E 0.58mg 0.24mg 2%
Phosphorus 102mg 113mg 2%
Calcium 29mg 14mg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B6 0.036mg 0.054mg 1%
Vitamin K 1.7µg 0.2µg 1%
Choline 6.5mg 12.1mg 1%
Net carbs 68.1g 6.23g N/A
Sugar 20.24g 6.23g N/A
Tryptophan 0.084mg 0.039mg 0%
Threonine 0.215mg 0.121mg 0%
Isoleucine 0.277mg 0.131mg 0%
Leucine 0.471mg 0.247mg 0%
Lysine 0.308mg 0.147mg 0%
Methionine 0.131mg 0.062mg 0%
Phenylalanine 0.299mg 0.169mg 0%
Valine 0.315mg 0.202mg 0%
Histidine 0.136mg 0.077mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Butter cookie
8%
Coconut
Minerals Daily Need Coverage Score
34%
Butter cookie
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 14.01g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 262mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Saturated fat?
Butter cookie
Butter cookie is lower in Saturated fat (difference - 18.647g)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 4)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $2.6)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.