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Coconut vs. Feijoa — In-Depth Nutrition Comparison

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How are Coconut and Feijoa different?

  • Coconut is richer in Manganese, Copper, Iron, Phosphorus, Fiber, Zinc, Magnesium, and Potassium, while Feijoa is higher in Vitamin C.
  • Coconut covers your daily need of Saturated Fat 148% more than Feijoa.
  • Coconut contains 18 times more Zinc than Feijoa. Coconut contains 1.1mg of Zinc, while Feijoa contains 0.06mg.
  • Feijoa is lower in Saturated Fat.

Nuts, coconut meat, raw and Feijoa, raw types were used in this article.

Infographic

Coconut vs Feijoa infographic
Infographic link

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%
Feijoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +107%
Contains more IronIron +1635.7%
Contains more CopperCopper +1108.3%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +494.7%
Contains more ManganeseManganese +1685.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +21.4%
Contains less SodiumSodium -85%

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%
Feijoa
4
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 110% 0.36% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more FolateFolate +13%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +897%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more Vitamin KVitamin K +1650%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.018mg
~equal in Vitamin B12 ~0µg

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
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +369%
Contains more FatsFats +7873.8%
Contains more OtherOther +152.6%
Contains more WaterWater +77.2%
~equal in Carbs ~15.21g

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
Feijoa
1
35% 19% 46%
Saturated Fat: Sat. Fat 0.104 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated Fat +2444.6%
Contains more Poly. FatPolyunsaturated fat +169.1%
Contains less Sat. FatSaturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Feijoa
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Feijoa Opinion
Calories 354kcal 61kcal Coconut
Protein 3.33g 0.71g Coconut
Fats 33.49g 0.42g Coconut
Vitamin C 3.3mg 32.9mg Feijoa
Net carbs 6.23g 8.81g Feijoa
Carbs 15.23g 15.21g Coconut
Magnesium 32mg 9mg Coconut
Calcium 14mg 17mg Feijoa
Potassium 356mg 172mg Coconut
Iron 2.43mg 0.14mg Coconut
Sugar 6.23g 8.2g Coconut
Fiber 9g 6.4g Coconut
Copper 0.435mg 0.036mg Coconut
Zinc 1.1mg 0.06mg Coconut
Phosphorus 113mg 19mg Coconut
Sodium 20mg 3mg Feijoa
Vitamin A 0IU 6IU Feijoa
Vitamin E 0.24mg 0.16mg Coconut
Manganese 1.5mg 0.084mg Coconut
Selenium 10.1µg Coconut
Vitamin B1 0.066mg 0.006mg Coconut
Vitamin B2 0.02mg 0.018mg Coconut
Vitamin B3 0.54mg 0.295mg Coconut
Vitamin B5 0.3mg 0.233mg Coconut
Vitamin B6 0.054mg 0.067mg Feijoa
Vitamin K 0.2µg 3.5µg Feijoa
Folate 26µg 23µg Coconut
Choline 12.1mg Coconut
Saturated Fat 29.698g 0.104g Feijoa
Monounsaturated Fat 1.425g 0.056g Coconut
Polyunsaturated fat 0.366g 0.136g Coconut
Tryptophan 0.039mg 0.007mg Coconut
Threonine 0.121mg 0.019mg Coconut
Isoleucine 0.131mg 0.019mg Coconut
Leucine 0.247mg 0.028mg Coconut
Lysine 0.147mg 0.038mg Coconut
Methionine 0.062mg 0.007mg Coconut
Phenylalanine 0.169mg 0.019mg Coconut
Valine 0.202mg 0.019mg Coconut
Histidine 0.077mg 0.009mg Coconut
Fructose 2.95g Feijoa
Omega-3 - ALA 0.029g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
63%
Coconut
7%
Feijoa

Comparison summary

Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Feijoa
Feijoa is lower in Saturated Fat (difference - 29.594g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 28)
Which food is cheaper?
Feijoa
Feijoa is cheaper (difference - $1.3)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 1.97g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.