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Coconut vs. Apple — In-Depth Nutrition Comparison

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What are the differences between coconut and apples?

  • Coconut is richer than apples in manganese, copper, iron, fiber, selenium, phosphorus, zinc, potassium, and magnesium.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in apples is lower.
  • The glycemic index of apples is lower.

We used Nuts, coconut meat, raw and Apples, raw, with skin types in this article.

Infographic

Coconut vs Apple 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +232.7%
Contains more IronIron +1925%
Contains more CopperCopper +1511.1%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +927.3%
Contains more ManganeseManganese +4185.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95%

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 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%
Apple
Apple
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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B3Vitamin B3 +493.4%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more FolateFolate +766.7%
Contains more Vitamin CVitamin C +39.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Apple DV% diff.
Saturated fat 29.698g 0.028g 135%
Manganese 1.5mg 0.035mg 64%
Fats 33.49g 0.17g 51%
Copper 0.435mg 0.027mg 45%
Iron 2.43mg 0.12mg 29%
Fiber 9g 2.4g 26%
Selenium 10.1µg 0µg 18%
Calories 354kcal 52kcal 15%
Phosphorus 113mg 11mg 15%
Zinc 1.1mg 0.04mg 10%
Potassium 356mg 107mg 7%
Fructose 5.9g 7%
Protein 3.33g 0.26g 6%
Magnesium 32mg 5mg 6%
Folate 26µg 3µg 6%
Vitamin B5 0.3mg 0.061mg 5%
Vitamin B1 0.066mg 0.017mg 4%
Monounsaturated fat 1.425g 0.007g 4%
Vitamin B3 0.54mg 0.091mg 3%
Vitamin K 0.2µg 2.2µg 2%
Choline 12.1mg 3.4mg 2%
Polyunsaturated fat 0.366g 0.051g 2%
Vitamin C 3.3mg 4.6mg 1%
Calcium 14mg 6mg 1%
Sodium 20mg 1mg 1%
Vitamin B6 0.054mg 0.041mg 1%
Weight per 100 calories 28g 192g N/A
Unsaturated / Saturated Fat ratio 0.06 2.1 N/A
Net carbs 6.23g 11.41g N/A
Carbs 15.23g 13.81g 0%
Sugar 6.23g 10.39g N/A
Starch 0.05g 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.24mg 0.18mg 0%
Vitamin B2 0.02mg 0.026mg 0%
Tryptophan 0.039mg 0.001mg 0%
Threonine 0.121mg 0.006mg 0%
Isoleucine 0.131mg 0.006mg 0%
Leucine 0.247mg 0.013mg 0%
Lysine 0.147mg 0.012mg 0%
Methionine 0.062mg 0.001mg 0%
Phenylalanine 0.169mg 0.006mg 0%
Valine 0.202mg 0.012mg 0%
Histidine 0.077mg 0.005mg 0%

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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +1180.8%
Contains more FatsFats +19600%
Contains more OtherOther +380%
Contains more WaterWater +82.1%
~equal in Carbs ~13.81g

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
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +20257.1%
Contains more Poly. FatPolyunsaturated fat +617.6%
Contains less Sat. FatSaturated fat -99.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.