Coconut vs. Beetroot — In-Depth Nutrition Comparison
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The main differences between coconut and beetroot
- Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, beetroot has more folate.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Beetroot has 14 times less selenium than coconut. Coconut has 10.1µg of selenium, while beetroot has 0.7µg.
- Beetroot is lower in saturated fat.
Food types used in this article are Nuts, coconut meat, raw and Beets, 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 | +39.1% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +480% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +182.5% |
| Contains less SodiumSodium | -74.4% |
| Contains more ManganeseManganese | +355.9% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more CalciumCalcium | +14.3% |
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 | +500% |
| Contains more Vitamin B1Vitamin B1 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more Vitamin B5Vitamin B5 | +93.5% |
| Contains more CholineCholine | +101.7% |
| Contains more Vitamin CVitamin C | +48.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +24.1% |
| Contains more FolateFolate | +319.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.027g | 135% |
| Fats | 33.49g | 0.17g | 51% |
| Manganese | 1.5mg | 0.329mg | 51% |
| Copper | 0.435mg | 0.075mg | 40% |
| Fiber | 9g | 2.8g | 25% |
| Folate | 26µg | 109µg | 21% |
| Iron | 2.43mg | 0.8mg | 20% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Calories | 354kcal | 43kcal | 16% |
| Phosphorus | 113mg | 40mg | 10% |
| Zinc | 1.1mg | 0.35mg | 7% |
| Monounsaturated fat | 1.425g | 0.032g | 3% |
| Vitamin B5 | 0.3mg | 0.155mg | 3% |
| Protein | 3.33g | 1.61g | 3% |
| Vitamin B1 | 0.066mg | 0.031mg | 3% |
| Sodium | 20mg | 78mg | 3% |
| Magnesium | 32mg | 23mg | 2% |
| Polyunsaturated fat | 0.366g | 0.06g | 2% |
| Vitamin C | 3.3mg | 4.9mg | 2% |
| Carbs | 15.23g | 9.56g | 2% |
| Vitamin B2 | 0.02mg | 0.04mg | 2% |
| Vitamin B6 | 0.054mg | 0.067mg | 1% |
| Choline | 12.1mg | 6mg | 1% |
| Vitamin B3 | 0.54mg | 0.334mg | 1% |
| Potassium | 356mg | 325mg | 1% |
| Vitamin E | 0.24mg | 0.04mg | 1% |
| Net carbs | 6.23g | 6.76g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 6.23g | 6.76g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.2µg | 0.2µg | 0% |
| Tryptophan | 0.039mg | 0.019mg | 0% |
| Threonine | 0.121mg | 0.047mg | 0% |
| Isoleucine | 0.131mg | 0.048mg | 0% |
| Leucine | 0.247mg | 0.068mg | 0% |
| Lysine | 0.147mg | 0.058mg | 0% |
| Methionine | 0.062mg | 0.018mg | 0% |
| Phenylalanine | 0.169mg | 0.046mg | 0% |
| Valine | 0.202mg | 0.056mg | 0% |
| Histidine | 0.077mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +106.8% |
| Contains more FatsFats | +19600% |
| Contains more CarbsCarbs | +59.3% |
| Contains more WaterWater | +86.4% |
| Contains more OtherOther | +12.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +510% |
| Contains less Sat. FatSaturated fat | -99.9% |
