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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
