Coconut vs. Dulce de Leche — In-Depth Nutrition Comparison
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How are coconut and dulce de Leche different?
- Coconut is higher in manganese, copper, fiber, iron, and selenium; however, dulce de Leche is richer in vitamin B2, calcium, choline, and vitamin B12.
- Daily need coverage for saturated fat for coconut is 126% higher.
- Dulce de Leche has less saturated fat.
- Dulce de Leche has a lower glycemic index (42) than coconut (59).
Nuts, coconut meat, raw and Dulce de Leche are the varieties used in this article.
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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 | +45.5% |
| Contains more IronIron | +1329.4% |
| Contains more CopperCopper | +10775% |
| Contains more ZincZinc | +39.2% |
| Contains less SodiumSodium | -84.5% |
| Contains more ManganeseManganese | +74900% |
| Contains more SeleniumSelenium | +274.1% |
| Contains more CalciumCalcium | +1692.9% |
| Contains more PhosphorusPhosphorus | +70.8% |
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 | +26.9% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B1Vitamin B1 | +312.5% |
| Contains more Vitamin B3Vitamin B3 | +157.1% |
| Contains more Vitamin B6Vitamin B6 | +237.5% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1925% |
| Contains more Vitamin B5Vitamin B5 | +178.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more CholineCholine | +636.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
6.84 g
Fats:
7.35 g
Carbs:
55.35 g
Water:
28.71 g
Other:
1.75 g
| Contains more FatsFats | +355.6% |
| Contains more WaterWater | +63.7% |
| Contains more ProteinProtein | +105.4% |
| Contains more CarbsCarbs | +263.4% |
| Contains more OtherOther | +82.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
4.534 g
Monounsaturated fat:
Mono. Fat
2.143 g
Polyunsaturated fat:
Poly. Fat
0.375 g
| Contains less Sat. FatSaturated fat | -84.7% |
| Contains more Mono. FatMonounsaturated fat | +50.4% |
~equal in
Polyunsaturated fat
~0.375g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 4.534g | 114% |
| Manganese | 1.5mg | 0.002mg | 65% |
| Copper | 0.435mg | 0.004mg | 48% |
| Fats | 33.49g | 7.35g | 40% |
| Fiber | 9g | 0g | 36% |
| Vitamin B2 | 0.02mg | 0.405mg | 30% |
| Iron | 2.43mg | 0.17mg | 28% |
| Calcium | 14mg | 251mg | 24% |
| Choline | 12.1mg | 89.1mg | 14% |
| Selenium | 10.1µg | 2.7µg | 13% |
| Carbs | 15.23g | 55.35g | 13% |
| Vitamin B12 | 0µg | 0.31µg | 13% |
| Phosphorus | 113mg | 193mg | 11% |
| Vitamin B5 | 0.3mg | 0.835mg | 11% |
| Cholesterol | 0mg | 29mg | 10% |
| Vitamin A | 0µg | 74µg | 8% |
| Protein | 3.33g | 6.84g | 7% |
| Sodium | 20mg | 129mg | 5% |
| Vitamin B1 | 0.066mg | 0.016mg | 4% |
| Folate | 26µg | 11µg | 4% |
| Zinc | 1.1mg | 0.79mg | 3% |
| Vitamin B6 | 0.054mg | 0.016mg | 3% |
| Vitamin B3 | 0.54mg | 0.21mg | 2% |
| Monounsaturated fat | 1.425g | 2.143g | 2% |
| Calories | 354kcal | 315kcal | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin K | 0.2µg | 1.3µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Vitamin C | 3.3mg | 2.6mg | 1% |
| Net carbs | 6.23g | 55.35g | N/A |
| Potassium | 356mg | 350mg | 0% |
| Sugar | 6.23g | 49.74g | N/A |
| Vitamin E | 0.24mg | 0.2mg | 0% |
| Trans fat | 0.364g | N/A | |
| Polyunsaturated fat | 0.366g | 0.375g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% | |
| Fructose | 0.32g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-3 - DPA | 0g | 0.009g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.131g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
63%
27%
Comparison summary
Which food is lower in Saturated fat?
Dulce de Leche is lower in Saturated fat (difference - 25.164g)
Which food is lower in glycemic index?
Dulce de Leche is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 43.51g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 109mg)
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Coconut is relatively richer in minerals
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.