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Coconut vs. Banana — In-Depth Nutrition Comparison

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The main differences between coconut and bananas

  • Coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc; however, bananas have more vitamin B6 and vitamin C.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Bananas have 10 times less selenium than coconut. Coconut has 10.1µg of selenium, while bananas have 1µg.
  • Bananas are lower in saturated fat.
  • Coconut has a higher glycemic index than bananas.

Food types used in this article are Nuts, coconut meat, raw and Bananas, raw.

Infographic

Coconut vs Banana 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%
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +180%
Contains more IronIron +834.6%
Contains more CopperCopper +457.7%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +413.6%
Contains more ManganeseManganese +455.6%
Contains more SeleniumSelenium +910%
Contains less SodiumSodium -95%
~equal in Potassium ~358mg

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%
Banana
7
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +112.9%
Contains more FolateFolate +30%
Contains more CholineCholine +23.5%
Contains more Vitamin CVitamin C +163.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +579.6%
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
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +205.5%
Contains more FatsFats +10048.5%
Contains more OtherOther +15.7%
Contains more CarbsCarbs +50%
Contains more WaterWater +59.4%

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
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +4353.1%
Contains more Poly. FatPolyunsaturated fat +401.4%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Banana DV% diff.
Saturated fat 29.698g 0.112g 134%
Manganese 1.5mg 0.27mg 53%
Fats 33.49g 0.33g 51%
Copper 0.435mg 0.078mg 40%
Iron 2.43mg 0.26mg 27%
Fiber 9g 2.6g 26%
Vitamin B6 0.054mg 0.367mg 24%
Selenium 10.1µg 1µg 17%
Calories 354kcal 89kcal 13%
Phosphorus 113mg 22mg 13%
Zinc 1.1mg 0.15mg 9%
Fructose 4.85g 6%
Vitamin C 3.3mg 8.7mg 6%
Vitamin B2 0.02mg 0.073mg 4%
Protein 3.33g 1.09g 4%
Vitamin B1 0.066mg 0.031mg 3%
Carbs 15.23g 22.84g 3%
Monounsaturated fat 1.425g 0.032g 3%
Polyunsaturated fat 0.366g 0.073g 2%
Folate 26µg 20µg 2%
Starch 5.38g 2%
Sodium 20mg 1mg 1%
Vitamin E 0.24mg 0.1mg 1%
Calcium 14mg 5mg 1%
Magnesium 32mg 27mg 1%
Vitamin B5 0.3mg 0.334mg 1%
Vitamin B3 0.54mg 0.665mg 1%
Net carbs 6.23g 20.24g N/A
Potassium 356mg 358mg 0%
Sugar 6.23g 12.23g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0.5µg 0%
Choline 12.1mg 9.8mg 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.121mg 0.028mg 0%
Isoleucine 0.131mg 0.028mg 0%
Leucine 0.247mg 0.068mg 0%
Lysine 0.147mg 0.05mg 0%
Methionine 0.062mg 0.008mg 0%
Phenylalanine 0.169mg 0.049mg 0%
Valine 0.202mg 0.047mg 0%
Histidine 0.077mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Banana
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
15%
Banana
Minerals Daily Need Coverage Score
63%
Coconut
14%
Banana

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 - 6g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 29.586g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 11)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.