Coconut vs. Crackers — In-Depth Nutrition Comparison
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Summary of differences between coconut and crackers
- Coconut has more manganese, copper, and fiber; however, crackers are higher in vitamin K, vitamin B2, vitamin B1, vitamin B3, and iron.
- Coconut covers your daily need for saturated fat, 121% more than crackers.
- Coconut has 4 times more copper than crackers. While coconut has 0.435mg of copper, crackers have only 0.104mg.
- Crackers have less saturated fat.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Crackers, standard snack-type, regular.
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 MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +201.7% |
| Contains more CopperCopper | +318.3% |
| Contains more ZincZinc | +124.5% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +205.5% |
| Contains more SeleniumSelenium | +50.7% |
| Contains more CalciumCalcium | +757.1% |
| Contains more IronIron | +65.8% |
| Contains more PhosphorusPhosphorus | +119.5% |
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 CVitamin C | +∞% |
| Contains more CholineCholine | +26% |
| Contains more Vitamin EVitamin E | +1162.5% |
| Contains more Vitamin B1Vitamin B1 | +530.3% |
| Contains more Vitamin B2Vitamin B2 | +2180% |
| Contains more Vitamin B3Vitamin B3 | +705.9% |
| Contains more Vitamin B5Vitamin B5 | +39% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more Vitamin KVitamin K | +34550% |
| Contains more FolateFolate | +253.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 5.562g | 110% |
| Polyunsaturated fat | 0.366g | 13.137g | 85% |
| Vitamin K | 0.2µg | 69.3µg | 58% |
| Manganese | 1.5mg | 0.491mg | 44% |
| Copper | 0.435mg | 0.104mg | 37% |
| Vitamin B2 | 0.02mg | 0.456mg | 34% |
| Sodium | 20mg | 726mg | 31% |
| Vitamin B1 | 0.066mg | 0.416mg | 29% |
| Fiber | 9g | 2.3g | 27% |
| Vitamin B3 | 0.54mg | 4.352mg | 24% |
| Starch | 49.69g | 20% | |
| Iron | 2.43mg | 4.03mg | 20% |
| Phosphorus | 113mg | 248mg | 19% |
| Vitamin E | 0.24mg | 3.03mg | 19% |
| Folate | 26µg | 92µg | 17% |
| Carbs | 15.23g | 61.3g | 15% |
| Monounsaturated fat | 1.425g | 6.553g | 13% |
| Fats | 33.49g | 26.43g | 11% |
| Calcium | 14mg | 120mg | 11% |
| Calories | 354kcal | 510kcal | 8% |
| Potassium | 356mg | 118mg | 7% |
| Protein | 3.33g | 6.64g | 7% |
| Selenium | 10.1µg | 6.7µg | 6% |
| Zinc | 1.1mg | 0.49mg | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin B5 | 0.3mg | 0.417mg | 2% |
| Vitamin B6 | 0.054mg | 0.063mg | 1% |
| Net carbs | 6.23g | 59g | N/A |
| Sugar | 6.23g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Choline | 12.1mg | 9.6mg | 0% |
| Tryptophan | 0.039mg | 0.084mg | 0% |
| Threonine | 0.121mg | 0.193mg | 0% |
| Isoleucine | 0.131mg | 0.246mg | 0% |
| Leucine | 0.247mg | 0.471mg | 0% |
| Lysine | 0.147mg | 0.103mg | 0% |
| Methionine | 0.062mg | 0.112mg | 0% |
| Phenylalanine | 0.169mg | 0.331mg | 0% |
| Valine | 0.202mg | 0.294mg | 0% |
| Histidine | 0.077mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +26.7% |
| Contains more WaterWater | +1396.5% |
| Contains more ProteinProtein | +99.4% |
| Contains more CarbsCarbs | +302.5% |
| Contains more OtherOther | +159.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +359.9% |
| Contains more Poly. FatPolyunsaturated fat | +3489.3% |
