Coconut vs. Avocado — In-Depth Nutrition Comparison
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Differences between coconut and avocadoes
- Coconut has more manganese, copper, iron, and selenium, while avocadoes have more vitamin B5, vitamin K, vitamin B6, folate, and vitamin E.
- Coconut's daily need coverage for saturated fat is 138% higher.
- Avocadoes contain 25 times less selenium than coconut. Coconut contains 10.1µg of selenium, while avocadoes contain 0.4µg.
- The amount of saturated fat in avocadoes is lower.
- Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Avocados, raw, all commercial varieties.
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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 CalciumCalcium | +16.7% |
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +128.9% |
| Contains more ZincZinc | +71.9% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains more ManganeseManganese | +956.3% |
| Contains more SeleniumSelenium | +2425% |
| Contains more PotassiumPotassium | +36.2% |
| Contains less SodiumSodium | -65% |
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 CVitamin C | +203% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +762.5% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +221.9% |
| Contains more Vitamin B5Vitamin B5 | +363% |
| Contains more Vitamin B6Vitamin B6 | +375.9% |
| Contains more Vitamin KVitamin K | +10400% |
| Contains more FolateFolate | +211.5% |
| Contains more CholineCholine | +17.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.5% |
| Contains more FatsFats | +128.4% |
| Contains more CarbsCarbs | +78.5% |
| Contains more WaterWater | +55.8% |
| Contains more OtherOther | +64.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +587.6% |
| Contains more Poly. FatPolyunsaturated fat | +396.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 2.126g | 125% |
| Manganese | 1.5mg | 0.142mg | 59% |
| Fats | 33.49g | 14.66g | 29% |
| Copper | 0.435mg | 0.19mg | 27% |
| Iron | 2.43mg | 0.55mg | 24% |
| Vitamin B5 | 0.3mg | 1.389mg | 22% |
| Monounsaturated fat | 1.425g | 9.799g | 21% |
| Selenium | 10.1µg | 0.4µg | 18% |
| Vitamin K | 0.2µg | 21µg | 17% |
| Vitamin B6 | 0.054mg | 0.257mg | 16% |
| Folate | 26µg | 81µg | 14% |
| Vitamin E | 0.24mg | 2.07mg | 12% |
| Calories | 354kcal | 160kcal | 10% |
| Polyunsaturated fat | 0.366g | 1.816g | 10% |
| Fiber | 9g | 6.7g | 9% |
| Phosphorus | 113mg | 52mg | 9% |
| Vitamin B2 | 0.02mg | 0.13mg | 8% |
| Vitamin B3 | 0.54mg | 1.738mg | 7% |
| Vitamin C | 3.3mg | 10mg | 7% |
| Zinc | 1.1mg | 0.64mg | 4% |
| Potassium | 356mg | 485mg | 4% |
| Protein | 3.33g | 2g | 3% |
| Carbs | 15.23g | 8.53g | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Sodium | 20mg | 7mg | 1% |
| Net carbs | 6.23g | 1.83g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 6.23g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin B1 | 0.066mg | 0.067mg | 0% |
| Choline | 12.1mg | 14.2mg | 0% |
| Tryptophan | 0.039mg | 0.025mg | 0% |
| Threonine | 0.121mg | 0.073mg | 0% |
| Isoleucine | 0.131mg | 0.084mg | 0% |
| Leucine | 0.247mg | 0.143mg | 0% |
| Lysine | 0.147mg | 0.132mg | 0% |
| Methionine | 0.062mg | 0.038mg | 0% |
| Phenylalanine | 0.169mg | 0.097mg | 0% |
| Valine | 0.202mg | 0.107mg | 0% |
| Histidine | 0.077mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
63%
21%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 27.572g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 19)
Which food is cheaper?
Avocado is cheaper (difference - $1.8)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)