Coconut vs. Wheat Bread — In-Depth Nutrition Comparison
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How are coconut and wheat Bread different?
- Coconut is higher in copper and fiber; however, wheat Bread is richer in selenium, vitamin B3, vitamin B1, vitamin B2, iron, and calcium.
- Daily need coverage for saturated fat for coconut is 144% higher.
- Coconut contains 2 times more copper than wheat Bread. While coconut contains 0.435mg of copper, wheat Bread contains only 0.198mg.
- Wheat Bread has less saturated fat.
Nuts, coconut meat, raw and Bread, wheat, toasted are the varieties used in this article.
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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 PotassiumPotassium | +59.6% |
| Contains more CopperCopper | +119.7% |
| Contains less SodiumSodium | -96.7% |
| Contains more MagnesiumMagnesium | +84.4% |
| Contains more CalciumCalcium | +1078.6% |
| Contains more IronIron | +68.3% |
| Contains more ZincZinc | +33.6% |
| Contains more PhosphorusPhosphorus | +66.4% |
| Contains more SeleniumSelenium | +230.7% |
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 | +1550% |
| Contains more Vitamin B1Vitamin B1 | +565.2% |
| Contains more Vitamin B2Vitamin B2 | +1810% |
| Contains more Vitamin B3Vitamin B3 | +1057.4% |
| Contains more Vitamin B5Vitamin B5 | +52% |
| Contains more Vitamin B6Vitamin B6 | +183.3% |
| Contains more Vitamin KVitamin K | +2750% |
| Contains more FolateFolate | +230.8% |
| Contains more CholineCholine | +82.6% |
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:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more FatsFats | +684.3% |
| Contains more WaterWater | +93.9% |
| Contains more ProteinProtein | +289.2% |
| Contains more CarbsCarbs | +266.2% |
| Contains more OtherOther | +188.5% |
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
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains more Mono. FatMonounsaturated fat | +39.8% |
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Poly. FatPolyunsaturated fat | +369.9% |
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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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.989g | 130% |
| Fats | 33.49g | 4.27g | 45% |
| Selenium | 10.1µg | 33.4µg | 42% |
| Vitamin B3 | 0.54mg | 6.25mg | 36% |
| Vitamin B1 | 0.066mg | 0.439mg | 31% |
| Vitamin B2 | 0.02mg | 0.382mg | 28% |
| Copper | 0.435mg | 0.198mg | 26% |
| Sodium | 20mg | 601mg | 25% |
| Iron | 2.43mg | 4.09mg | 21% |
| Protein | 3.33g | 12.96g | 19% |
| Fiber | 9g | 4.7g | 17% |
| Calcium | 14mg | 165mg | 15% |
| Folate | 26µg | 86µg | 15% |
| Carbs | 15.23g | 55.77g | 14% |
| Phosphorus | 113mg | 188mg | 11% |
| Polyunsaturated fat | 0.366g | 1.72g | 9% |
| Vitamin B6 | 0.054mg | 0.153mg | 8% |
| Magnesium | 32mg | 59mg | 6% |
| Vitamin K | 0.2µg | 5.7µg | 5% |
| Manganese | 1.5mg | 1.377mg | 5% |
| Potassium | 356mg | 223mg | 4% |
| Vitamin C | 3.3mg | 0.2mg | 3% |
| Vitamin B5 | 0.3mg | 0.456mg | 3% |
| Zinc | 1.1mg | 1.47mg | 3% |
| Choline | 12.1mg | 22.1mg | 2% |
| Calories | 354kcal | 313kcal | 2% |
| Monounsaturated fat | 1.425g | 1.019g | 1% |
| Net carbs | 6.23g | 51.07g | N/A |
| Sugar | 6.23g | 6.42g | N/A |
| Vitamin E | 0.24mg | 0.24mg | 0% |
| Tryptophan | 0.039mg | 0.092mg | 0% |
| Threonine | 0.121mg | 0.299mg | 0% |
| Isoleucine | 0.131mg | 0.258mg | 0% |
| Leucine | 0.247mg | 0.461mg | 0% |
| Lysine | 0.147mg | 0.215mg | 0% |
| Methionine | 0.062mg | 0.105mg | 0% |
| Phenylalanine | 0.169mg | 0.315mg | 0% |
| Valine | 0.202mg | 0.31mg | 0% |
| Histidine | 0.077mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
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%
36%
Minerals Daily Need Coverage Score
63%
89%
Comparison summary
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 28.709g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $2.3)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 581mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)