Coconut vs. Bagel — In-Depth Nutrition Comparison
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Important differences between coconut and bagel
- Coconut has more copper and fiber; however, bagel has more selenium, vitamin B1, vitamin B3, vitamin B2, folate, and vitamin B6.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 2 times more copper than bagel. Coconut has 0.435mg of copper, while bagel has 0.175mg.
- Bagel is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Bagels, wheat.
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.
| Contains more PotassiumPotassium | +115.8% |
| Contains more CopperCopper | +148.6% |
| Contains less SodiumSodium | -95.4% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +13.6% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains more SeleniumSelenium | +184.2% |
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 | +∞% |
| Contains more CholineCholine | +23.5% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +510.6% |
| Contains more Vitamin B2Vitamin B2 | +945% |
| Contains more Vitamin B3Vitamin B3 | +524.1% |
| Contains more Vitamin B5Vitamin B5 | +25% |
| Contains more Vitamin B6Vitamin B6 | +172.2% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more FolateFolate | +192.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2088.9% |
| Contains more WaterWater | +25.1% |
| Contains more ProteinProtein | +206.3% |
| Contains more CarbsCarbs | +221% |
| Contains more OtherOther | +90.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +391.4% |
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Poly. FatPolyunsaturated fat | +155.7% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0g | 135% |
| Fats | 33.49g | 1.53g | 49% |
| Selenium | 10.1µg | 28.7µg | 34% |
| Copper | 0.435mg | 0.175mg | 29% |
| Vitamin B1 | 0.066mg | 0.403mg | 28% |
| Fiber | 9g | 4.1g | 20% |
| Sodium | 20mg | 439mg | 18% |
| Vitamin B3 | 0.54mg | 3.37mg | 18% |
| Vitamin B2 | 0.02mg | 0.209mg | 15% |
| Protein | 3.33g | 10.2g | 14% |
| Folate | 26µg | 76µg | 13% |
| Carbs | 15.23g | 48.89g | 11% |
| Vitamin B6 | 0.054mg | 0.147mg | 7% |
| Potassium | 356mg | 165mg | 6% |
| Calories | 354kcal | 250kcal | 5% |
| Magnesium | 32mg | 51mg | 5% |
| Phosphorus | 113mg | 142mg | 4% |
| Iron | 2.43mg | 2.76mg | 4% |
| Polyunsaturated fat | 0.366g | 0.936g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.29g | 3% |
| Manganese | 1.5mg | 1.43mg | 3% |
| Vitamin B5 | 0.3mg | 0.375mg | 2% |
| Vitamin E | 0.24mg | 0.32mg | 1% |
| Calcium | 14mg | 20mg | 1% |
| Vitamin K | 0.2µg | 1.5µg | 1% |
| Net carbs | 6.23g | 44.79g | N/A |
| Sugar | 6.23g | 6.12g | N/A |
| Zinc | 1.1mg | 1.1mg | 0% |
| Choline | 12.1mg | 9.8mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
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%
26%
Minerals Daily Need Coverage Score
63%
71%
Comparison summary
Which food contains less Sodium?
Coconut contains less Sodium (difference - 419mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Bagel is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated fat?
Bagel is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Bagel is cheaper (difference - $2.6)
Which food is richer in minerals?
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)