Coconut vs. English muffin — In-Depth Nutrition Comparison

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Summary of differences between coconut and English muffins

Coconut has more manganese, copper, fiber, iron, and potassium; however, English muffins are higher in vitamin B2, vitamin B1, and vitamin B3.
Coconut covers your daily need for saturated fat, 147% more than English muffins.
Coconut has 4 times more manganese than English muffins. While coconut has 1.5mg of manganese, English muffins have only 0.357mg.
English muffins have less saturated fat.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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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.

Coconut

English muffin

Contains more MagnesiumMagnesium	+52.4%
Contains more PotassiumPotassium	+171.8%
Contains more IronIron	+173%
Contains more CopperCopper	+237.2%
Contains more ZincZinc	+57.1%
Contains less SodiumSodium	-95.7%
Contains more ManganeseManganese	+320.2%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+271.4%
Contains more PhosphorusPhosphorus	+17.7%

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.

Coconut

English muffin

Contains more Vitamin CVitamin C	+3200%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+25.6%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+174.2%
Contains more Vitamin B2Vitamin B2	+670%
Contains more Vitamin B3Vitamin B3	+190%
Contains more Vitamin B5Vitamin B5	+48.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+42.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.259g	134%
Manganese	1.5mg	0.357mg	50%
Fats	33.49g	1.8g	49%
Copper	0.435mg	0.129mg	34%
Fiber	9g	2.7g	25%
Sodium	20mg	464mg	19%
Iron	2.43mg	0.89mg	19%
Selenium	10.1µg		18%
Vitamin B2	0.02mg	0.154mg	10%
Carbs	15.23g	46g	10%
Vitamin B1	0.066mg	0.181mg	10%
Protein	3.33g	7.7g	9%
Potassium	356mg	131mg	7%
Vitamin B3	0.54mg	1.566mg	6%
Calories	354kcal	235kcal	6%
Zinc	1.1mg	0.7mg	4%
Calcium	14mg	52mg	4%
Vitamin C	3.3mg	0.1mg	4%
Phosphorus	113mg	133mg	3%
Folate	26µg	37µg	3%
Polyunsaturated fat	0.366g	0.888g	3%
Magnesium	32mg	21mg	3%
Monounsaturated fat	1.425g	0.302g	3%
Vitamin B5	0.3mg	0.446mg	3%
Vitamin E	0.24mg		2%
Choline	12.1mg		2%
Vitamin B12	0µg	0.04µg	2%
Vitamin B6	0.054mg	0.043mg	1%
Net carbs	6.23g	43.3g	N/A
Sugar	6.23g		N/A
Vitamin K	0.2µg		0%
Tryptophan	0.039mg	0.092mg	0%
Threonine	0.121mg	0.242mg	0%
Isoleucine	0.131mg	0.315mg	0%
Leucine	0.247mg	0.553mg	0%
Lysine	0.147mg	0.241mg	0%
Methionine	0.062mg	0.139mg	0%
Phenylalanine	0.169mg	0.379mg	0%
Valine	0.202mg	0.353mg	0%
Histidine	0.077mg	0.17mg	0%