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Coconut vs. Custard apple — In-Depth Nutrition Comparison

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Significant differences between coconut and custard apple

  • Coconut has more fiber, iron, and phosphorus; however, custard apple is richer in vitamin C, vitamin B6, and vitamin B2.
  • Coconut covers your daily saturated fat needs 147% more than custard apple.
  • Custard apple has 5 times less phosphorus than coconut. Coconut has 113mg of phosphorus, while custard apple has 21mg.
  • Custard apple contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Custard-apple, (bullock's-heart), raw.

Infographic

Coconut vs Custard apple 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.
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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +242.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +438.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +114.3%
Contains less SodiumSodium -80%
~equal in Potassium ~382mg

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +481.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B6Vitamin B6 +309.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Custard apple DV% diff.
Saturated fat 29.698g 0.231g 134%
Manganese 1.5mg 65%
Fats 33.49g 0.6g 51%
Copper 0.435mg 48%
Fiber 9g 2.4g 26%
Iron 2.43mg 0.71mg 22%
Vitamin C 3.3mg 19.2mg 18%
Selenium 10.1µg 18%
Phosphorus 113mg 21mg 13%
Calories 354kcal 101kcal 13%
Vitamin B6 0.054mg 0.221mg 13%
Zinc 1.1mg 10%
Folate 26µg 7%
Vitamin B2 0.02mg 0.1mg 6%
Monounsaturated fat 1.425g 4%
Vitamin B5 0.3mg 0.135mg 3%
Magnesium 32mg 18mg 3%
Carbs 15.23g 25.2g 3%
Protein 3.33g 1.7g 3%
Calcium 14mg 30mg 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.366g 2%
Vitamin B1 0.066mg 0.08mg 1%
Sodium 20mg 4mg 1%
Potassium 356mg 382mg 1%
Net carbs 6.23g 22.8g N/A
Sugar 6.23g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 0.54mg 0.5mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.007mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0.037mg 0%
Methionine 0.062mg 0.004mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more ProteinProtein +95.9%
Contains more FatsFats +5481.7%
Contains more CarbsCarbs +65.5%
Contains more WaterWater +52.2%
~equal in Other ~1g

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
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.2%

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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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.