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Cherry vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between cherries and coconut?

  • Cherries are higher in vitamin A and vitamin C, yet coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in cherries is lower.
  • The glycemic index of cherries is lower.

We used Cherries, sour, red, raw and Nuts, coconut meat, raw types in this article.

Infographic

Cherry vs Coconut 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.
Cherry
Cherry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
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 +14.3%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +659.4%
Contains more CopperCopper +318.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +653.3%
Contains more ManganeseManganese +1239.3%
Contains more SeleniumSelenium +∞%

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.
Cherry
Cherry
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 21% 1.4% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +950%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more FolateFolate +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cherry Coconut DV% diff.
Saturated fat 0.068g 29.698g 135%
Manganese 0.112mg 1.5mg 60%
Fats 0.3g 33.49g 51%
Copper 0.104mg 0.435mg 37%
Fiber 1.6g 9g 30%
Iron 0.32mg 2.43mg 26%
Selenium 0µg 10.1µg 18%
Calories 50kcal 354kcal 15%
Phosphorus 15mg 113mg 14%
Zinc 0.1mg 1.1mg 9%
Vitamin C 10mg 3.3mg 7%
Vitamin A 64µg 0µg 7%
Protein 1g 3.33g 5%
Magnesium 9mg 32mg 5%
Potassium 173mg 356mg 5%
Folate 8µg 26µg 5%
Fructose 3.51g 4%
Vitamin B1 0.03mg 0.066mg 3%
Vitamin B5 0.143mg 0.3mg 3%
Monounsaturated fat 0.082g 1.425g 3%
Vitamin B2 0.04mg 0.02mg 2%
Vitamin K 2.1µg 0.2µg 2%
Polyunsaturated fat 0.09g 0.366g 2%
Carbs 12.18g 15.23g 1%
Sodium 3mg 20mg 1%
Vitamin E 0.07mg 0.24mg 1%
Vitamin B3 0.4mg 0.54mg 1%
Vitamin B6 0.044mg 0.054mg 1%
Choline 6.1mg 12.1mg 1%
Protein per 100 calories 2g 0.94g N/A
Calories per 10 g protein 500kcal 1063kcal N/A
Weight per 100 calories 200g 28g N/A
Unsaturated / Saturated Fat ratio 2.5 0.06 N/A
Net carbs 10.58g 6.23g N/A
Calcium 16mg 14mg 0%
Sugar 8.49g 6.23g N/A
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cherry
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 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 WaterWater +83.3%
Contains more ProteinProtein +233%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +25%
Contains more OtherOther +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cherry
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 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 -99.8%
Contains more Mono. FatMonounsaturated fat +1637.8%
Contains more Poly. FatPolyunsaturated fat +306.7%

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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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.