Coconut vs. Blackberry juice — In-Depth Nutrition Comparison
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What are the differences between coconut and blackberry juice?
- Coconut is higher in copper, fiber, iron, selenium, phosphorus, potassium, and zinc, yet blackberry juice is higher in vitamin K and vitamin C.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 90 times more fiber than blackberry juice. While coconut has 9g of fiber, blackberry juice has only 0.1g.
- The amount of saturated fat in blackberry juice is lower.
We used Nuts, coconut meat, raw and Blackberry juice, canned types in this article.
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 | +52.4% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +163.7% |
| Contains more IronIron | +406.3% |
| Contains more CopperCopper | +281.6% |
| Contains more ZincZinc | +168.3% |
| Contains more PhosphorusPhosphorus | +841.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +3266.7% |
| 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 B1Vitamin B1 | +230% |
| Contains more Vitamin B3Vitamin B3 | +21.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +157.1% |
| Contains more FolateFolate | +160% |
| Contains more CholineCholine | +83.3% |
| Contains more Vitamin CVitamin C | +242.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin KVitamin K | +7500% |
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:
0.3 g
Fats:
0.6 g
Carbs:
7.8 g
Water:
90.9 g
Other:
0.4 g
| Contains more ProteinProtein | +1010% |
| Contains more FatsFats | +5481.7% |
| Contains more CarbsCarbs | +95.3% |
| Contains more OtherOther | +140% |
| Contains more WaterWater | +93.4% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.344 g
| Contains more Mono. FatMonounsaturated fat | +2356.9% |
| Contains less Sat. FatSaturated fat | -99.9% |
~equal in
Polyunsaturated fat
~0.344g
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.018g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.6g | 51% |
| Fiber | 9g | 0.1g | 36% |
| Copper | 0.435mg | 0.114mg | 36% |
| Iron | 2.43mg | 0.48mg | 24% |
| Selenium | 10.1µg | 0.3µg | 18% |
| Calories | 354kcal | 38kcal | 16% |
| Phosphorus | 113mg | 12mg | 14% |
| Vitamin K | 0.2µg | 15.2µg | 13% |
| Vitamin C | 3.3mg | 11.3mg | 9% |
| Potassium | 356mg | 135mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Protein | 3.33g | 0.3g | 6% |
| Zinc | 1.1mg | 0.41mg | 6% |
| Folate | 26µg | 10µg | 4% |
| Vitamin B1 | 0.066mg | 0.02mg | 4% |
| Vitamin E | 0.24mg | 0.9mg | 4% |
| Monounsaturated fat | 1.425g | 0.058g | 3% |
| Vitamin B6 | 0.054mg | 0.021mg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Carbs | 15.23g | 7.8g | 2% |
| Sodium | 20mg | 1mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B3 | 0.54mg | 0.446mg | 1% |
| Choline | 12.1mg | 6.6mg | 1% |
| Net carbs | 6.23g | 7.7g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 6.23g | 7.7g | N/A |
| Vitamin B2 | 0.02mg | 0.018mg | 0% |
| Polyunsaturated fat | 0.366g | 0.344g | 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%
10%
Minerals Daily Need Coverage Score
63%
10%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Blackberry juice contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Blackberry juice is lower in Saturated fat (difference - 29.68g)
Which food is lower in glycemic index?
Blackberry juice is lower in glycemic index (difference - 59)
Which food is cheaper?
Blackberry juice is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.