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  6. Coconut vs. Apple strudel

Coconut vs. Apple strudel — In-Depth Nutrition Comparison

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How are coconut and apple strudel different?

  • Coconut is richer in manganese, copper, fiber, iron, phosphorus, zinc, and selenium, while apple strudel is higher in vitamin B12 and vitamin E.
  • Coconut covers your daily need for saturated fat, 138% more than apple strudel.
  • Coconut contains 15 times more copper than apple strudel. Coconut contains 0.435mg of copper, while apple strudel contains 0.03mg.
  • Apple strudel is lower in saturated fat.

Nuts, coconut meat, raw and Strudel, apple types were used in this article.

Infographic

Coconut vs Apple strudel 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +138.9%
Contains more IronIron +478.6%
Contains more CopperCopper +1350%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +242.4%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +689.5%
Contains more SeleniumSelenium +65.6%
~equal in Calcium ~15mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +94.1%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more CholineCholine +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.27mg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Coconut Apple strudel DV% diff.
Saturated fat 29.698g 2.044g 126%
Manganese 1.5mg 0.19mg 57%
Copper 0.435mg 0.03mg 45%
Fats 33.49g 11.2g 34%
Polyunsaturated fat 0.366g 5.315g 33%
Fiber 9g 2.2g 27%
Iron 2.43mg 0.42mg 25%
Phosphorus 113mg 33mg 11%
Carbs 15.23g 41.1g 9%
Vitamin B12 0µg 0.22µg 9%
Zinc 1.1mg 0.19mg 8%
Vitamin E 0.24mg 1.42mg 8%
Selenium 10.1µg 6.1µg 7%
Lysine 0.147mg 153mg 7%
Potassium 356mg 149mg 6%
Magnesium 32mg 9mg 5%
Monounsaturated fat 1.425g 3.267g 5%
Sodium 20mg 135mg 5%
Calories 354kcal 274kcal 4%
Vitamin K 0.2µg 2.9µg 2%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin C 3.3mg 1.7mg 2%
Cholesterol 0mg 6mg 2%
Vitamin B3 0.54mg 0.33mg 1%
Vitamin B5 0.3mg 0.27mg 1%
Vitamin B6 0.054mg 0.046mg 1%
Vitamin A 0µg 6µg 1%
Folate 26µg 28µg 1%
Choline 12.1mg 17.4mg 1%
Protein 3.33g 3.3g 0%
Net carbs 6.23g 38.9g N/A
Calcium 14mg 15mg 0%
Sugar 6.23g 25.75g N/A
Vitamin B2 0.02mg 0.025mg 0%
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.121mg 0.119mg 0%
Isoleucine 0.131mg 0.147mg 0%
Leucine 0.247mg 0.257mg 0%
Methionine 0.062mg 0.067mg 0%
Phenylalanine 0.169mg 0.151mg 0%
Valine 0.202mg 0.164mg 0%
Histidine 0.077mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more FatsFats +199%
Contains more CarbsCarbs +169.9%
~equal in Protein ~3.3g
~equal in Water ~43.5g
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +129.3%
Contains more Poly. FatPolyunsaturated fat +1352.2%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.