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  6. Coconut vs. Beefsteak raw

Coconut vs. Beefsteak raw — In-Depth Nutrition Comparison

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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

Coconut vs Beefsteak raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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%
~equal in Potassium ~375mg

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%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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%

All nutrients comparison - raw data values

Nutrient Coconut Beefsteak raw 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

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
21% 5% 73%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
42% 53% 4%
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%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.