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Coconut vs. Applesauce — In-Depth Nutrition Comparison

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Summary of differences between coconut and applesauce

  • Applesauce has less manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium than coconut.
  • Coconut covers your daily need for saturated Fat 148% more than applesauce.
  • Coconut has 3712 times more Saturated Fat than applesauce. While coconut has 29.698g of Saturated Fat, applesauce has only 0.008g.
  • Applesauce has less saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity).

Infographic

Coconut vs Applesauce infographic
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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.
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 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +381.1%
Contains more IronIron +956.5%
Contains more CopperCopper +1511.1%
Contains more ZincZinc +3566.7%
Contains more PhosphorusPhosphorus +2160%
Contains more ManganeseManganese +5900%
Contains more SeleniumSelenium +3266.7%
Contains less SodiumSodium -90%

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 3.3% 1.7% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +542.9%
Contains more Vitamin B5Vitamin B5 +631.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +766.7%
Contains more CholineCholine +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
Contains more ProteinProtein +1858.8%
Contains more FatsFats +33390%
Contains more CarbsCarbs +35.1%
Contains more OtherOther +300%
Contains more WaterWater +87.7%

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
33% 8% 58%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated Fat +71150%
Contains more Poly. FatPolyunsaturated fat +2514.3%
Contains less Sat. FatSaturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Applesauce Opinion
Calories 354kcal 42kcal Coconut
Protein 3.33g 0.17g Coconut
Fats 33.49g 0.1g Coconut
Vitamin C 3.3mg 1mg Coconut
Net carbs 6.23g 10.17g Applesauce
Carbs 15.23g 11.27g Coconut
Magnesium 32mg 3mg Coconut
Calcium 14mg 4mg Coconut
Potassium 356mg 74mg Coconut
Iron 2.43mg 0.23mg Coconut
Sugar 6.23g 9.39g Coconut
Fiber 9g 1.1g Coconut
Copper 0.435mg 0.027mg Coconut
Zinc 1.1mg 0.03mg Coconut
Phosphorus 113mg 5mg Coconut
Sodium 20mg 2mg Applesauce
Vitamin A 0IU 29IU Applesauce
Vitamin A 0µg 1µg Applesauce
Vitamin E 0.24mg 0.16mg Coconut
Manganese 1.5mg 0.025mg Coconut
Selenium 10.1µg 0.3µg Coconut
Vitamin B1 0.066mg 0.026mg Coconut
Vitamin B2 0.02mg 0.03mg Applesauce
Vitamin B3 0.54mg 0.084mg Coconut
Vitamin B5 0.3mg 0.041mg Coconut
Vitamin B6 0.054mg 0.027mg Coconut
Vitamin K 0.2µg 0.5µg Applesauce
Folate 26µg 3µg Coconut
Choline 12.1mg 2.2mg Coconut
Saturated Fat 29.698g 0.008g Applesauce
Monounsaturated Fat 1.425g 0.002g Coconut
Polyunsaturated fat 0.366g 0.014g Coconut
Tryptophan 0.039mg 0.002mg Coconut
Threonine 0.121mg 0.006mg Coconut
Isoleucine 0.131mg 0.006mg Coconut
Leucine 0.247mg 0.01mg Coconut
Lysine 0.147mg 0.01mg Coconut
Methionine 0.062mg 0.002mg Coconut
Phenylalanine 0.169mg 0.005mg Coconut
Valine 0.202mg 0.008mg Coconut
Histidine 0.077mg 0.003mg Coconut
Fructose 5.88g Applesauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Applesauce
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
8%
Coconut
3%
Applesauce
Minerals Daily Need Coverage Score
63%
Coconut
4%
Applesauce

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 3.16g)
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Sodium?
Applesauce
Applesauce contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Applesauce
Applesauce is lower in Saturated Fat (difference - 29.69g)
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 59)
Which food is cheaper?
Applesauce
Applesauce is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/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.