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Coconut vs. Chocolate cake — In-Depth Nutrition Comparison

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A recap on differences between coconut and chocolate cake

  • Coconut has more manganese, fiber, copper, and iron; however, chocolate cake is higher in choline, vitamin B2, and vitamin B12.
  • Coconut covers your daily saturated fat needs 121% more than chocolate cake.
  • Chocolate cake contains 6 times less fiber than coconut. Coconut contains 9g of fiber, while chocolate cake contains 1.6g.
  • Chocolate cake has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Cake, chocolate, prepared from recipe without frosting.

Infographic

Coconut vs Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more PotassiumPotassium +154.3%
Contains more IronIron +50.9%
Contains more CopperCopper +110.1%
Contains more ZincZinc +59.4%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +435.7%
Contains more CalciumCalcium +328.6%
Contains more SeleniumSelenium +17.8%
~equal in Magnesium ~32mg
~equal in Phosphorus ~106mg

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% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +1550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +961.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.304mg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Coconut Chocolate cake DV% diff.
Saturated fat 29.698g 5.43g 110%
Manganese 1.5mg 0.28mg 53%
Fiber 9g 1.6g 30%
Fats 33.49g 15.1g 28%
Copper 0.435mg 0.207mg 25%
Choline 12.1mg 128.4mg 21%
Cholesterol 0mg 58mg 19%
Polyunsaturated fat 0.366g 2.761g 16%
Vitamin B2 0.02mg 0.213mg 15%
Carbs 15.23g 53.4g 13%
Sodium 20mg 315mg 13%
Monounsaturated fat 1.425g 6.039g 12%
Iron 2.43mg 1.61mg 10%
Vitamin B12 0µg 0.16µg 7%
Potassium 356mg 140mg 6%
Vitamin B1 0.066mg 0.141mg 6%
Calcium 14mg 60mg 5%
Zinc 1.1mg 0.69mg 4%
Protein 3.33g 5.3g 4%
Vitamin B3 0.54mg 1.137mg 4%
Vitamin C 3.3mg 0.2mg 3%
Selenium 10.1µg 11.9µg 3%
Vitamin E 0.24mg 2%
Calories 354kcal 371kcal 1%
Vitamin B6 0.054mg 0.041mg 1%
Phosphorus 113mg 106mg 1%
Net carbs 6.23g 51.8g N/A
Magnesium 32mg 32mg 0%
Sugar 6.23g N/A
Vitamin B5 0.3mg 0.304mg 0%
Vitamin K 0.2µg 0%
Folate 26µg 27µg 0%
Tryptophan 0.039mg 0.068mg 0%
Threonine 0.121mg 0.202mg 0%
Isoleucine 0.131mg 0.24mg 0%
Leucine 0.247mg 0.407mg 0%
Lysine 0.147mg 0.268mg 0%
Methionine 0.062mg 0.116mg 0%
Phenylalanine 0.169mg 0.265mg 0%
Valine 0.202mg 0.283mg 0%
Histidine 0.077mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g 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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more FatsFats +121.8%
Contains more WaterWater +92.6%
Contains more ProteinProtein +59.2%
Contains more CarbsCarbs +250.6%
Contains more OtherOther +87.5%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +323.8%
Contains more Poly. FatPolyunsaturated fat +654.4%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.