Coconut vs. Beefsteak raw — In-Depth Nutrition Comparison
Compare
How are coconut and beefsteak raw different?
- Coconut is richer in copper and fiber, while beefsteak raw is higher in vitamin B12, zinc, vitamin B6, selenium, vitamin B3, and phosphorus.
- Coconut covers your daily need for saturated fat, 139% more than beefsteak raw.
- Beefsteak raw is lower in saturated fat.
- Coconut has a higher glycemic index (59) than beefsteak raw (0).
Nuts, coconut meat, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +180% |
| Contains more IronIron | +21.5% |
| Contains more CopperCopper | +450.6% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +381.8% |
| Contains more PhosphorusPhosphorus | +94.7% |
| Contains more SeleniumSelenium | +176.2% |
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 Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B2Vitamin B2 | +810% |
| Contains more Vitamin B3Vitamin B3 | +834.8% |
| Contains more Vitamin B6Vitamin B6 | +905.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +650% |
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:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more FatsFats | +524.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +190.9% |
| Contains more ProteinProtein | +542% |
| Contains more WaterWater | +55.2% |
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
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
| Contains more Poly. FatPolyunsaturated fat | +93.7% |
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +65.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 1.875g | 126% |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 5.36g | 43% |
| Copper | 0.435mg | 0.079mg | 40% |
| Vitamin B6 | 0.054mg | 0.543mg | 38% |
| Zinc | 1.1mg | 5.3mg | 38% |
| Protein | 3.33g | 21.38g | 36% |
| Fiber | 9g | 0g | 36% |
| Selenium | 10.1µg | 27.9µg | 32% |
| Vitamin B3 | 0.54mg | 5.048mg | 28% |
| Cholesterol | 0mg | 67mg | 22% |
| Phosphorus | 113mg | 220mg | 15% |
| Vitamin B2 | 0.02mg | 0.182mg | 12% |
| Calories | 354kcal | 134kcal | 11% |
| Folate | 26µg | 3µg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Iron | 2.43mg | 2mg | 5% |
| Carbs | 15.23g | 0g | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Choline | 12.1mg | 2% | |
| Magnesium | 32mg | 25mg | 2% |
| Monounsaturated fat | 1.425g | 2.354g | 2% |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 20mg | 55mg | 2% |
| Calcium | 14mg | 5mg | 1% |
| Potassium | 356mg | 375mg | 1% |
| Polyunsaturated fat | 0.366g | 0.189g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin K | 0.2µg | 1.5µg | 1% |
| Vitamin B1 | 0.066mg | 0.075mg | 1% |
| Net carbs | 6.23g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 6.23g | 0g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.253g | N/A | |
| Tryptophan | 0.039mg | 0.262mg | 0% |
| Threonine | 0.121mg | 1.099mg | 0% |
| Isoleucine | 0.131mg | 1.09mg | 0% |
| Leucine | 0.247mg | 2.011mg | 0% |
| Lysine | 0.147mg | 2.247mg | 0% |
| Methionine | 0.062mg | 0.621mg | 0% |
| Phenylalanine | 0.169mg | 0.931mg | 0% |
| Valine | 0.202mg | 1.152mg | 0% |
| Histidine | 0.077mg | 0.868mg | 0% |
| Omega-3 - DPA | 0g | 0.008g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
48%
Minerals Daily Need Coverage Score
63%
55%
Comparison summary
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 35mg)
Which food is lower in Sugar?
Beefsteak raw is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 27.823g)
Which food is lower in glycemic index?
Beefsteak raw is lower in glycemic index (difference - 59)
Which food is cheaper?
Beefsteak raw is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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.