Coconut vs. Beef Stroganoff — In-Depth Nutrition Comparison
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The main differences between coconut and beef Stroganoff
- Coconut has more copper, fiber, iron, and phosphorus; however, beef Stroganoff has more vitamin K, vitamin A, vitamin B12, and folate.
- Daily need coverage for saturated fat for coconut is 137% higher.
- Beef Stroganoff has 15 times less fiber than coconut. Coconut has 9g of fiber, while beef Stroganoff has 0.6g.
- Beef Stroganoff is lower in saturated fat.
Food types used in this article are Nuts, coconut meat, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.
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 MagnesiumMagnesium | +1500% |
| Contains more PotassiumPotassium | +154.3% |
| Contains more IronIron | +176.1% |
| Contains more CopperCopper | +335% |
| Contains more PhosphorusPhosphorus | +126% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +32.9% |
| Contains more CalciumCalcium | +42.9% |
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 Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B3Vitamin B3 | +440% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +70.8% |
| Contains more Vitamin B2Vitamin B2 | +350% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +51300% |
| Contains more FolateFolate | +157.7% |
| Contains more CholineCholine | +48.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
5.1 g
Fats:
4.6 g
Carbs:
9 g
Water:
79.9 g
Other:
1.4 g
| Contains more FatsFats | +628% |
| Contains more CarbsCarbs | +69.2% |
| Contains more ProteinProtein | +53.2% |
| Contains more WaterWater | +70% |
| Contains more OtherOther | +45.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
2.324 g
Monounsaturated fat:
Mono. Fat
1.556 g
Polyunsaturated fat:
Poly. Fat
0.246 g
| Contains more Poly. FatPolyunsaturated fat | +48.8% |
| Contains less Sat. FatSaturated fat | -92.2% |
~equal in
Monounsaturated fat
~1.556g
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 Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 2.324g | 124% |
| Vitamin K | 0.2µg | 102.8µg | 86% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 4.6g | 44% |
| Copper | 0.435mg | 0.1mg | 37% |
| Fiber | 9g | 0.6g | 34% |
| Iron | 2.43mg | 0.88mg | 19% |
| Sodium | 20mg | 435mg | 18% |
| Calories | 354kcal | 98kcal | 13% |
| Vitamin B12 | 0µg | 0.26µg | 11% |
| Folate | 26µg | 67µg | 10% |
| Phosphorus | 113mg | 50mg | 9% |
| Vitamin A | 0µg | 84µg | 9% |
| Magnesium | 32mg | 2mg | 7% |
| Cholesterol | 0mg | 21mg | 7% |
| Potassium | 356mg | 140mg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B2 | 0.02mg | 0.09mg | 5% |
| Selenium | 10.1µg | 7.6µg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Protein | 3.33g | 5.1g | 4% |
| Vitamin B3 | 0.54mg | 0.1mg | 3% |
| Vitamin B1 | 0.066mg | 0.04mg | 2% |
| Carbs | 15.23g | 9g | 2% |
| Vitamin E | 0.24mg | 0.41mg | 1% |
| Choline | 12.1mg | 18mg | 1% |
| Polyunsaturated fat | 0.366g | 0.246g | 1% |
| Calcium | 14mg | 20mg | 1% |
| Net carbs | 6.23g | 8.4g | N/A |
| Sugar | 6.23g | 1.68g | N/A |
| Zinc | 1.1mg | 1.1mg | 0% |
| Vitamin B6 | 0.054mg | 0.06mg | 0% |
| Monounsaturated fat | 1.425g | 1.556g | 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%
33%
Minerals Daily Need Coverage Score
63%
24%
Comparison summary
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 415mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Beef Stroganoff is lower in Sugar (difference - 4.55g)
Which food is lower in Saturated fat?
Beef Stroganoff is lower in Saturated fat (difference - 27.374g)
Which food is lower in glycemic index?
Beef Stroganoff is lower in glycemic index (difference - 6)
Which food is cheaper?
Beef Stroganoff is cheaper (difference - $2.6)
Which food is richer in vitamins?
Beef Stroganoff is relatively richer in vitamins