Coconut vs. Crouton — In-Depth Nutrition Comparison
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What are the main differences between coconut and crouton?
- Coconut is richer in manganese and copper, yet crouton is richer in selenium, vitamin B1, vitamin B3, folate, iron, and vitamin B2.
- Coconut's daily need coverage for saturated fat is 141% higher.
- Coconut has 3 times more manganese than crouton. Coconut has 1.5mg of manganese, while crouton has 0.5mg.
- Crouton contains less saturated fat.
- Coconut has a lower glycemic index than crouton.
We used Nuts, coconut meat, raw and Croutons, plain types in this comparison.
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 PotassiumPotassium | +187.1% |
| Contains more CopperCopper | +166.9% |
| Contains more ZincZinc | +23.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +200% |
| Contains more CalciumCalcium | +442.9% |
| Contains more IronIron | +67.9% |
| Contains more SeleniumSelenium | +271.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +107.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +843.9% |
| Contains more Vitamin B2Vitamin B2 | +1260% |
| Contains more Vitamin B3Vitamin B3 | +907.2% |
| Contains more Vitamin B5Vitamin B5 | +43% |
| Contains more FolateFolate | +407.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.51g | 128% |
| Selenium | 10.1µg | 37.5µg | 50% |
| Vitamin B1 | 0.066mg | 0.623mg | 46% |
| Manganese | 1.5mg | 0.5mg | 43% |
| Fats | 33.49g | 6.6g | 41% |
| Vitamin B3 | 0.54mg | 5.439mg | 31% |
| Copper | 0.435mg | 0.163mg | 30% |
| Sodium | 20mg | 698mg | 29% |
| Folate | 26µg | 132µg | 27% |
| Iron | 2.43mg | 4.08mg | 21% |
| Carbs | 15.23g | 73.5g | 19% |
| Vitamin B2 | 0.02mg | 0.272mg | 19% |
| Protein | 3.33g | 11.9g | 17% |
| Fiber | 9g | 5.1g | 16% |
| Potassium | 356mg | 124mg | 7% |
| Polyunsaturated fat | 0.366g | 1.273g | 6% |
| Calcium | 14mg | 76mg | 6% |
| Monounsaturated fat | 1.425g | 3.059g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B5 | 0.3mg | 0.429mg | 3% |
| Calories | 354kcal | 407kcal | 3% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B6 | 0.054mg | 0.026mg | 2% |
| Zinc | 1.1mg | 0.89mg | 2% |
| Choline | 12.1mg | 2% | |
| Net carbs | 6.23g | 68.4g | N/A |
| Magnesium | 32mg | 31mg | 0% |
| Sugar | 6.23g | N/A | |
| Phosphorus | 113mg | 115mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.14mg | 0% |
| Threonine | 0.121mg | 0.337mg | 0% |
| Isoleucine | 0.131mg | 0.456mg | 0% |
| Leucine | 0.247mg | 0.832mg | 0% |
| Lysine | 0.147mg | 0.278mg | 0% |
| Methionine | 0.062mg | 0.211mg | 0% |
| Phenylalanine | 0.169mg | 0.586mg | 0% |
| Valine | 0.202mg | 0.514mg | 0% |
| Histidine | 0.077mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +407.4% |
| Contains more WaterWater | +754.4% |
| Contains more ProteinProtein | +257.4% |
| Contains more CarbsCarbs | +382.6% |
| Contains more OtherOther | +160.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.9% |
| Contains more Mono. FatMonounsaturated fat | +114.7% |
| Contains more Poly. FatPolyunsaturated fat | +247.8% |
