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  6. Coconut vs. Applesauce

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 60 times more manganese than applesauce. While coconut has 1.5mg of manganese, applesauce has only 0.025mg.
  • 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
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 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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Coconut Applesauce DV% diff.
Saturated fat 29.698g 0.008g 135%
Manganese 1.5mg 0.025mg 64%
Fats 33.49g 0.1g 51%
Copper 0.435mg 0.027mg 45%
Fiber 9g 1.1g 32%
Iron 2.43mg 0.23mg 28%
Selenium 10.1µg 0.3µg 18%
Calories 354kcal 42kcal 16%
Phosphorus 113mg 5mg 15%
Zinc 1.1mg 0.03mg 10%
Potassium 356mg 74mg 8%
Fructose 5.88g 7%
Magnesium 32mg 3mg 7%
Folate 26µg 3µg 6%
Protein 3.33g 0.17g 6%
Vitamin B5 0.3mg 0.041mg 5%
Monounsaturated fat 1.425g 0.002g 4%
Vitamin C 3.3mg 1mg 3%
Vitamin B3 0.54mg 0.084mg 3%
Vitamin B1 0.066mg 0.026mg 3%
Polyunsaturated fat 0.366g 0.014g 2%
Vitamin B6 0.054mg 0.027mg 2%
Choline 12.1mg 2.2mg 2%
Sodium 20mg 2mg 1%
Carbs 15.23g 11.27g 1%
Vitamin E 0.24mg 0.16mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Calcium 14mg 4mg 1%
Net carbs 6.23g 10.17g N/A
Sugar 6.23g 9.39g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0.5µg 0%
Tryptophan 0.039mg 0.002mg 0%
Threonine 0.121mg 0.006mg 0%
Isoleucine 0.131mg 0.006mg 0%
Leucine 0.247mg 0.01mg 0%
Lysine 0.147mg 0.01mg 0%
Methionine 0.062mg 0.002mg 0%
Phenylalanine 0.169mg 0.005mg 0%
Valine 0.202mg 0.008mg 0%
Histidine 0.077mg 0.003mg 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
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%

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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. 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.