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  6. Chinese cuisine vs. Coconut

Chinese cuisine vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between chinese cuisine and coconut?

  • Chinese cuisine is higher in vitamin K, vitamin A, vitamin B12, and vitamin C, yet coconut is higher in manganese, copper, fiber, and iron.
  • Coconut's daily need coverage for saturated fat is 144% more.
  • The amount of sodium in coconut is lower.

We used Restaurant, Chinese, beef and vegetables and Nuts, coconut meat, raw types in this article.

Infographic

Chinese cuisine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 +57.1%
Contains more ZincZinc +36.4%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +118.9%
Contains more CopperCopper +787.8%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +920.4%
Contains more SeleniumSelenium +50.7%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 CVitamin C +251.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +144.4%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +198.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25550%
Contains more FolateFolate +73.1%
Contains more CholineCholine +185.1%
Contains more Vitamin B1Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +112.6%
Contains more WaterWater +67.7%
Contains more OtherOther +57.3%
Contains more FatsFats +531.9%
Contains more CarbsCarbs +108.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +482%
Contains more Mono. FatMonounsaturated fat +17.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Coconut DV% diff.
Saturated fat 0.978g 29.698g 131%
Manganese 0.147mg 1.5mg 59%
Vitamin K 51.3µg 0.2µg 43%
Fats 5.3g 33.49g 43%
Copper 0.049mg 0.435mg 43%
Fiber 1.5g 9g 30%
Vitamin B12 0.48µg 0µg 20%
Iron 1.11mg 2.43mg 17%
Sodium 409mg 20mg 17%
Calories 105kcal 354kcal 12%
Polyunsaturated fat 2.13g 0.366g 12%
Vitamin C 11.6mg 3.3mg 9%
Vitamin B6 0.161mg 0.054mg 8%
Protein 7.08g 3.33g 8%
Vitamin A 63µg 0µg 7%
Selenium 6.7µg 10.1µg 6%
Folate 45µg 26µg 5%
Vitamin B3 1.32mg 0.54mg 5%
Cholesterol 14mg 0mg 5%
Phosphorus 76mg 113mg 5%
Potassium 204mg 356mg 4%
Magnesium 15mg 32mg 4%
Choline 34.5mg 12.1mg 4%
Zinc 1.5mg 1.1mg 4%
Vitamin E 0.82mg 0.24mg 4%
Vitamin B5 0.443mg 0.3mg 3%
Carbs 7.29g 15.23g 3%
Vitamin B2 0.055mg 0.02mg 3%
Vitamin B1 0.033mg 0.066mg 3%
Fructose 0.55g 1%
Vitamin D 0.1µg 0µg 1%
Starch 1.82g 1%
Calcium 22mg 14mg 1%
Monounsaturated fat 1.217g 1.425g 1%
Net carbs 5.79g 6.23g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 6.23g N/A
Trans fat 0.058g N/A
Tryptophan 0.083mg 0.039mg 0%
Threonine 0.313mg 0.121mg 0%
Isoleucine 0.314mg 0.131mg 0%
Leucine 0.525mg 0.247mg 0%
Lysine 0.552mg 0.147mg 0%
Methionine 0.158mg 0.062mg 0%
Phenylalanine 0.317mg 0.169mg 0%
Valine 0.327mg 0.202mg 0%
Histidine 0.207mg 0.077mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine 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
33%
Chinese cuisine
8%
Coconut
Minerals Daily Need Coverage Score
28%
Chinese cuisine
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 389mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 3.82g)
Which food is lower in Saturated fat?
Chinese cuisine
Chinese cuisine is lower in Saturated fat (difference - 28.72g)
Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $2.6)
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine 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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.