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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.

Infographic

Coconut vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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%
~equal in Potassium ~350mg

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
7% 7% 55% 29% 2%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
64% 30% 5%
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.
Coconut Dulce de Leche
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Dulce de Leche 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?

ok
ok
is better in case of low diet
Coconut Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
23%
Dulce de Leche
Minerals Daily Need Coverage Score
63%
Coconut
27%
Dulce de Leche

Comparison summary

Which food is lower in Saturated fat?
Dulce de Leche
Dulce de Leche is lower in Saturated fat (difference - 25.164g)
Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 43.51g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 109mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Coconut
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.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.