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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
185%
Minerals Daily Need Coverage Score
63%
34%
Comparison summary
Which food contains less Sodium?
Coconut contains less Sodium (difference - 193mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 5.13g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 29.668g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chard raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.