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% |
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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%
18%
Minerals Daily Need Coverage Score
63%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 29.675g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 59)
Which food is cheaper?
Elderberry is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.