Coconut vs. Elderberry — In-Depth Nutrition Comparison
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Important differences between coconut and elderberries
- Coconut has more copper, selenium, phosphorus, iron, zinc, and fiber; however, elderberries have more vitamin C, vitamin B6, and vitamin A.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 17 times more selenium than elderberries. Coconut has 10.1µg of selenium, while elderberries have 0.6µg.
- Elderberries are lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Elderberries, raw.
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 | +540% |
| Contains more PotassiumPotassium | +27.1% |
| Contains more IronIron | +51.9% |
| Contains more CopperCopper | +613.1% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +189.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more CalciumCalcium | +171.4% |
| Contains less SodiumSodium | -70% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +990.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.023g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.5g | 51% |
| Copper | 0.435mg | 0.061mg | 42% |
| Vitamin C | 3.3mg | 36mg | 36% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Calories | 354kcal | 73kcal | 14% |
| Vitamin B6 | 0.054mg | 0.23mg | 14% |
| Phosphorus | 113mg | 39mg | 11% |
| Iron | 2.43mg | 1.6mg | 10% |
| Zinc | 1.1mg | 0.11mg | 9% |
| Fiber | 9g | 7g | 8% |
| Magnesium | 32mg | 5mg | 6% |
| Protein | 3.33g | 0.66g | 5% |
| Folate | 26µg | 6µg | 5% |
| Vitamin A | 0µg | 30µg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Vitamin B5 | 0.3mg | 0.14mg | 3% |
| Monounsaturated fat | 1.425g | 0.08g | 3% |
| Potassium | 356mg | 280mg | 2% |
| Calcium | 14mg | 38mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 6mg | 1% |
| Carbs | 15.23g | 18.4g | 1% |
| Polyunsaturated fat | 0.366g | 0.247g | 1% |
| Net carbs | 6.23g | 11.4g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin B1 | 0.066mg | 0.07mg | 0% |
| Vitamin B3 | 0.54mg | 0.5mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.013mg | 0% |
| Threonine | 0.121mg | 0.027mg | 0% |
| Isoleucine | 0.131mg | 0.027mg | 0% |
| Leucine | 0.247mg | 0.06mg | 0% |
| Lysine | 0.147mg | 0.026mg | 0% |
| Methionine | 0.062mg | 0.014mg | 0% |
| Phenylalanine | 0.169mg | 0.04mg | 0% |
| Valine | 0.202mg | 0.033mg | 0% |
| Histidine | 0.077mg | 0.015mg | 0% |
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:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +404.5% |
| Contains more FatsFats | +6598% |
| Contains more OtherOther | +50% |
| Contains more CarbsCarbs | +20.8% |
| Contains more WaterWater | +69.8% |
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
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Mono. FatMonounsaturated fat | +1681.3% |
| Contains more Poly. FatPolyunsaturated fat | +48.2% |
| Contains less Sat. FatSaturated fat | -99.9% |
