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Coconut vs. Bottled water — In-Depth Nutrition Comparison

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How are coconut and bottled water different?

  • Coconut has more copper, fiber, iron, selenium, phosphorus, potassium, zinc, magnesium, and folate than bottled water.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Bottled water has less saturated fat.
  • Bottled water has a lower glycemic index (0) than coconut (59).

Nuts, coconut meat, raw and Water, bottled, generic are the varieties used in this article.

Infographic

Coconut vs Bottled water 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 1.4% 3% 0% 0% 2.3% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +6114.3%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90%

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.
Coconut
10
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.98 g
Other: 0.02 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4700%
Contains more WaterWater +112.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Bottled water
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Bottled water DV% diff.
Saturated fat 29.698g 0g 135%
Manganese 1.5mg 65%
Fats 33.49g 0g 52%
Copper 0.435mg 0.007mg 48%
Fiber 9g 0g 36%
Iron 2.43mg 0mg 30%
Calories 354kcal 0kcal 18%
Selenium 10.1µg 0µg 18%
Phosphorus 113mg 0mg 16%
Potassium 356mg 0mg 10%
Zinc 1.1mg 0mg 10%
Folate 26µg 0µg 7%
Magnesium 32mg 2mg 7%
Protein 3.33g 0g 7%
Vitamin B5 0.3mg 0mg 6%
Vitamin B1 0.066mg 0mg 6%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0mg 4%
Monounsaturated fat 1.425g 0g 4%
Vitamin B3 0.54mg 0mg 3%
Polyunsaturated fat 0.366g 0g 2%
Choline 12.1mg 0mg 2%
Vitamin E 0.24mg 0mg 2%
Vitamin B2 0.02mg 0mg 2%
Sodium 20mg 2mg 1%
Net carbs 6.23g 0g N/A
Calcium 14mg 10mg 0%
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0µg 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?

ok
ok
is better in case of low diet
Coconut Bottled water
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
0%
Bottled water
Minerals Daily Need Coverage Score
63%
Coconut
1%
Bottled water

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food is lower in Sugar?
Bottled water
Bottled water is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Bottled water
Bottled water contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Bottled water
Bottled water is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Bottled water
Bottled water is lower in glycemic index (difference - 59)
Which food is cheaper?
Bottled water
Bottled water is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bottled water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174158/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.