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.

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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.

Coconut

Banana

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.

Coconut

Banana

Contains more Vitamin EVitamin E	+140%
Contains more Vitamin B1Vitamin B1	+112.9%
Contains more FolateFolate	+30%

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

All nutrients comparison - raw data values

Nutrient			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%
Vitamin C	3.3mg	8.7mg	6%
Fructose		4.85g	6%
Protein	3.33g	1.09g	4%
Vitamin B2	0.02mg	0.073mg	4%
Carbs	15.23g	22.84g	3%
Vitamin B1	0.066mg	0.031mg	3%
Monounsaturated fat	1.425g	0.032g	3%
Starch		5.38g	2%
Folate	26µg	20µg	2%
Polyunsaturated fat	0.366g	0.073g	2%
Magnesium	32mg	27mg	1%
Calcium	14mg	5mg	1%
Sodium	20mg	1mg	1%
Vitamin E	0.24mg	0.1mg	1%
Vitamin B3	0.54mg	0.665mg	1%
Vitamin B5	0.3mg	0.334mg	1%
Protein per 100 calories	0.94g	1.2g	N/A
Calories per 10 g protein	1063kcal	817kcal	N/A
Weight per 100 calories	28g	112g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.94	N/A
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%