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Coconut vs. Butter cookie — In-Depth Nutrition Comparison

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How are coconut and butter cookie different?

  • Coconut is higher in manganese, fiber, and copper; however, butter cookie is richer in vitamin B1, vitamin B2, vitamin B3, vitamin B12, and vitamin A.
  • Daily need coverage for saturated fat for coconut is 93% higher.
  • Coconut contains 11 times more fiber than butter cookie. While coconut contains 9g of fiber, butter cookie contains only 0.8g.
  • Butter cookie has less saturated fat.

Nuts, coconut meat, raw and Cookies, butter, commercially prepared, enriched are the varieties used in this article.

Infographic

Coconut vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +220.7%
Contains more CopperCopper +117.5%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +782.4%
Contains more SeleniumSelenium +20.2%
Contains more CalciumCalcium +107.1%
~equal in Iron ~2.22mg
~equal in Phosphorus ~102mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +86.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +460.6%
Contains more Vitamin B2Vitamin B2 +1575%
Contains more Vitamin B3Vitamin B3 +490.7%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +192.3%

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more FatsFats +78.1%
Contains more WaterWater +921.5%
Contains more ProteinProtein +83.2%
Contains more CarbsCarbs +352.4%
Contains more OtherOther +66.7%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +168.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Butter cookie DV% diff.
Saturated fat 29.698g 11.051g 85%
Manganese 1.5mg 0.17mg 58%
Cholesterol 0mg 117mg 39%
Fiber 9g 0.8g 33%
Copper 0.435mg 0.2mg 26%
Vitamin B1 0.066mg 0.37mg 25%
Vitamin B2 0.02mg 0.335mg 24%
Fats 33.49g 18.8g 23%
Carbs 15.23g 68.9g 18%
Vitamin A 0µg 165µg 18%
Vitamin B3 0.54mg 3.19mg 17%
Vitamin B12 0µg 0.36µg 15%
Folate 26µg 76µg 13%
Sodium 20mg 282mg 11%
Monounsaturated fat 1.425g 5.522g 10%
Potassium 356mg 111mg 7%
Zinc 1.1mg 0.38mg 7%
Protein 3.33g 6.1g 6%
Calories 354kcal 467kcal 6%
Magnesium 32mg 12mg 5%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.366g 0.982g 4%
Vitamin B5 0.3mg 0.488mg 4%
Selenium 10.1µg 8.4µg 3%
Iron 2.43mg 2.22mg 3%
Vitamin E 0.24mg 0.58mg 2%
Phosphorus 113mg 102mg 2%
Calcium 14mg 29mg 2%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B6 0.054mg 0.036mg 1%
Vitamin K 0.2µg 1.7µg 1%
Choline 12.1mg 6.5mg 1%
Net carbs 6.23g 68.1g N/A
Sugar 6.23g 20.24g N/A
Tryptophan 0.039mg 0.084mg 0%
Threonine 0.121mg 0.215mg 0%
Isoleucine 0.131mg 0.277mg 0%
Leucine 0.247mg 0.471mg 0%
Lysine 0.147mg 0.308mg 0%
Methionine 0.062mg 0.131mg 0%
Phenylalanine 0.169mg 0.299mg 0%
Valine 0.202mg 0.315mg 0%
Histidine 0.077mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
63%
Coconut
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 14.01g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 262mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Saturated fat?
Butter cookie
Butter cookie is lower in Saturated fat (difference - 18.647g)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 4)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $2.6)
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.