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.
| 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% |
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 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% |
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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +401.4% |
| Contains less Sat. FatSaturated fat | -99.6% |
