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Coconut vs. Chard raw — In-Depth Nutrition Comparison

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Differences between coconut and chard raw

  • Coconut has more manganese, fiber, copper, and selenium, while chard raw has more vitamin K, vitamin A, vitamin C, magnesium, and vitamin E.
  • Chard raw's daily need coverage for vitamin K is 692% higher.
  • Chard raw contains 990 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while chard raw contains 0.03g.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Chard, swiss, raw.

Infographic

Coconut vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +35%
Contains more CopperCopper +143%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +145.7%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +309.8%
Contains more SeleniumSelenium +1022.2%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +264.3%
~equal in Potassium ~379mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more FolateFolate +85.7%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +414900%
Contains more CholineCholine +48.8%
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +85%
Contains more FatsFats +16645%
Contains more CarbsCarbs +307.2%
Contains more WaterWater +97.2%
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +3462.5%
Contains more Poly. FatPolyunsaturated fat +422.9%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Chard raw DV% diff.
Vitamin K 0.2µg 830µg 692%
Saturated fat 29.698g 0.03g 135%
Fats 33.49g 0.2g 51%
Manganese 1.5mg 0.366mg 49%
Vitamin A 0µg 306µg 34%
Vitamin C 3.3mg 30mg 30%
Fiber 9g 1.6g 30%
Copper 0.435mg 0.179mg 28%
Selenium 10.1µg 0.9µg 17%
Calories 354kcal 19kcal 17%
Magnesium 32mg 81mg 12%
Vitamin E 0.24mg 1.89mg 11%
Phosphorus 113mg 46mg 10%
Iron 2.43mg 1.8mg 8%
Sodium 20mg 213mg 8%
Zinc 1.1mg 0.36mg 7%
Vitamin B2 0.02mg 0.09mg 5%
Calcium 14mg 51mg 4%
Carbs 15.23g 3.74g 4%
Monounsaturated fat 1.425g 0.04g 3%
Protein 3.33g 1.8g 3%
Folate 26µg 14µg 3%
Vitamin B5 0.3mg 0.172mg 3%
Vitamin B6 0.054mg 0.099mg 3%
Polyunsaturated fat 0.366g 0.07g 2%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin B3 0.54mg 0.4mg 1%
Choline 12.1mg 18mg 1%
Potassium 356mg 379mg 1%
Net carbs 6.23g 2.14g N/A
Sugar 6.23g 1.1g N/A
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.121mg 0.083mg 0%
Isoleucine 0.131mg 0.147mg 0%
Leucine 0.247mg 0.13mg 0%
Lysine 0.147mg 0.099mg 0%
Methionine 0.062mg 0.019mg 0%
Phenylalanine 0.169mg 0.11mg 0%
Valine 0.202mg 0.11mg 0%
Histidine 0.077mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
63%
Coconut
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 193mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.13g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 29.668g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.