Coconut vs. Apple pie — In-Depth Nutrition Comparison
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What are the differences between coconut and apple pie?
- Coconut is higher in manganese, copper, fiber, iron, phosphorus, potassium, and zinc, yet apple pie is higher in vitamin B2.
- Coconut's daily need coverage for saturated fat is 130% more.
- Coconut has 9 times more copper than apple pie. While coconut has 0.435mg of copper, apple pie has only 0.046mg.
- The amount of saturated fat in apple pie is lower.
- The glycemic index of apple pie is lower.
We used Nuts, coconut meat, raw and Pie, apple, commercially prepared, unenriched flour types in this article.
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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.
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +447.7% |
| Contains more IronIron | +100.8% |
| Contains more CopperCopper | +845.7% |
| Contains more ZincZinc | +587.5% |
| Contains more PhosphorusPhosphorus | +370.8% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +724.2% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +152.1% |
| Contains more Vitamin B6Vitamin B6 | +42.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103% |
| Contains more Vitamin B2Vitamin B2 | +690% |
| Contains more Vitamin B3Vitamin B3 | +108% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.3% |
| Contains more FatsFats | +204.5% |
| Contains more CarbsCarbs | +123.2% |
| Contains more WaterWater | +11.1% |
~equal in
Other
~0.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +207.9% |
| Contains more Poly. FatPolyunsaturated fat | +500.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 3.797g | 118% |
| Manganese | 1.5mg | 0.182mg | 57% |
| Copper | 0.435mg | 0.046mg | 43% |
| Fats | 33.49g | 11g | 35% |
| Fiber | 9g | 1.6g | 30% |
| Selenium | 10.1µg | 18% | |
| Iron | 2.43mg | 1.21mg | 15% |
| Phosphorus | 113mg | 24mg | 13% |
| Polyunsaturated fat | 0.366g | 2.198g | 12% |
| Vitamin B2 | 0.02mg | 0.158mg | 11% |
| Sodium | 20mg | 266mg | 11% |
| Potassium | 356mg | 65mg | 9% |
| Zinc | 1.1mg | 0.16mg | 9% |
| Monounsaturated fat | 1.425g | 4.388g | 7% |
| Calories | 354kcal | 237kcal | 6% |
| Folate | 26µg | 4µg | 6% |
| Vitamin B1 | 0.066mg | 0.134mg | 6% |
| Carbs | 15.23g | 34g | 6% |
| Magnesium | 32mg | 7mg | 6% |
| Vitamin B3 | 0.54mg | 1.123mg | 4% |
| Vitamin B5 | 0.3mg | 0.119mg | 4% |
| Vitamin A | 0µg | 29µg | 3% |
| Protein | 3.33g | 1.9g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B6 | 0.054mg | 0.038mg | 1% |
| Vitamin C | 3.3mg | 3.2mg | 0% |
| Net carbs | 6.23g | 32.4g | N/A |
| Calcium | 14mg | 11mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.026mg | 0% |
| Threonine | 0.121mg | 0.054mg | 0% |
| Isoleucine | 0.131mg | 0.073mg | 0% |
| Leucine | 0.247mg | 0.129mg | 0% |
| Lysine | 0.147mg | 0.07mg | 0% |
| Methionine | 0.062mg | 0.032mg | 0% |
| Phenylalanine | 0.169mg | 0.088mg | 0% |
| Valine | 0.202mg | 0.084mg | 0% |
| Histidine | 0.077mg | 0.038mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
10%
Minerals Daily Need Coverage Score
63%
15%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Sodium?
Coconut contains less Sodium (difference - 246mg)
Which food is lower in Sugar?
Apple pie is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Apple pie is lower in Saturated fat (difference - 25.901g)
Which food is lower in glycemic index?
Apple pie is lower in glycemic index (difference - 18)
Which food is cheaper?
Apple pie is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.