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Coconut vs. Chinook salmon — In-Depth Nutrition Comparison

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The main differences between coconut and chinook salmon

  • Coconut has more manganese, copper, and fiber; however, chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for saturated fat for coconut is 132% higher.
  • Chinook salmon is lower in saturated fat.
  • Coconut has a higher glycemic index than chinook salmon.

Food types used in this article are Nuts, coconut meat, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Coconut vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more IronIron +167%
Contains more CopperCopper +720.8%
Contains more ZincZinc +96.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +7794.7%
Contains more MagnesiumMagnesium +281.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +41.9%
Contains more PhosphorusPhosphorus +228.3%
Contains more SeleniumSelenium +363.4%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +24.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +670%
Contains more Vitamin B3Vitamin B3 +1760.2%
Contains more Vitamin B5Vitamin B5 +188.3%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.6%
~equal in Vitamin D ~µg

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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +150.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-120.4%
Contains more ProteinProtein +672.4%
Contains more WaterWater +39.6%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +302.9%
Contains more Poly. FatPolyunsaturated fat +627.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Saturated fat 29.698g 3.214g 120%
Selenium 10.1µg 46.8µg 67%
Manganese 1.5mg 0.019mg 64%
Vitamin B3 0.54mg 10.045mg 59%
Protein 3.33g 25.72g 45%
Copper 0.435mg 0.053mg 42%
Phosphorus 113mg 371mg 37%
Fiber 9g 0g 36%
Vitamin B6 0.054mg 0.462mg 31%
Fats 33.49g 13.38g 31%
Cholesterol 0mg 85mg 28%
Magnesium 32mg 122mg 21%
Iron 2.43mg 0.91mg 19%
Vitamin A 0µg 149µg 17%
Polyunsaturated fat 0.366g 2.662g 15%
Vitamin B5 0.3mg 0.865mg 11%
Monounsaturated fat 1.425g 5.742g 11%
Vitamin B2 0.02mg 0.154mg 10%
Calories 354kcal 231kcal 6%
Carbs 15.23g 0g 5%
Zinc 1.1mg 0.56mg 5%
Potassium 356mg 505mg 4%
Vitamin E 0.24mg 2%
Folate 26µg 35µg 2%
Sodium 20mg 60mg 2%
Vitamin B1 0.066mg 0.044mg 2%
Choline 12.1mg 2%
Vitamin C 3.3mg 4.1mg 1%
Calcium 14mg 28mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.288mg 0%
Threonine 0.121mg 1.127mg 0%
Isoleucine 0.131mg 1.185mg 0%
Leucine 0.247mg 2.09mg 0%
Lysine 0.147mg 2.362mg 0%
Methionine 0.062mg 0.761mg 0%
Phenylalanine 0.169mg 1.004mg 0%
Valine 0.202mg 1.325mg 0%
Histidine 0.077mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
63%
Coconut
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 40mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $12.4)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 26.484g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 59)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.