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  6. Coconut vs. Wheat Bread

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.

Infographic

Coconut vs Wheat Bread 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.
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
~equal in Manganese ~1.377mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Wheat Bread 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

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
13% 4% 56% 24% 3%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
27% 27% 46%
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%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.