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  6. Coconut vs. Mackerel

Coconut vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Coconut and Mackerel

  • Coconut has more Manganese, Copper, and Fiber, while Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.
  • The amount of Saturated Fat in Mackerel is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Coconut vs Mackerel 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.
Coconut
Coconut
5
:
5
Mackerel
Mackerel
Contains more Iron +54.8%
Contains less Sodium -75.9%
Contains more Zinc +17%
Contains more Copper +362.8%
Contains more Manganese +7400%
Contains more Magnesium +203.1%
Contains more Phosphorus +146%
Contains more Potassium +12.6%
Contains more Selenium +410.9%
Equal in Calcium - 15
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +54.8%
Contains less Sodium -75.9%
Contains more Zinc +17%
Contains more Copper +362.8%
Contains more Manganese +7400%
Contains more Magnesium +203.1%
Contains more Phosphorus +146%
Contains more Potassium +12.6%
Contains more Selenium +410.9%
Equal in Calcium - 15

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
Coconut
5
:
7
Mackerel
Mackerel
Contains more Vitamin C +725%
Contains more Folate +1200%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B2 +1960%
Contains more Vitamin B3 +1168.5%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +∞%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +725%
Contains more Folate +1200%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B2 +1960%
Contains more Vitamin B3 +1168.5%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +751.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Mackerel
Mackerel
Contains more Fats +88%
Contains more Carbs +∞%
Contains more Protein +616.2%
Contains more Water +13.4%
Contains more Other +428.1%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Fats +88%
Contains more Carbs +∞%
Contains more Protein +616.2%
Contains more Water +13.4%
Contains more Other +428.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Mackerel
Mackerel
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +391.6%
Contains more Polyunsaturated fat +1074.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +391.6%
Contains more Polyunsaturated fat +1074.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Mackerel Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 23.85g Mackerel
Fats 33.49g 17.81g Coconut
Carbs 15.23g 0g Coconut
Calories 354kcal 262kcal Coconut
Sugar 6.23g Mackerel
Fiber 9g 0g Coconut
Calcium 14mg 15mg Mackerel
Iron 2.43mg 1.57mg Coconut
Magnesium 32mg 97mg Mackerel
Phosphorus 113mg 278mg Mackerel
Potassium 356mg 401mg Mackerel
Sodium 20mg 83mg Coconut
Zinc 1.1mg 0.94mg Coconut
Copper 0.435mg 0.094mg Coconut
Manganese 1.5mg 0.02mg Coconut
Selenium 10.1µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0.4mg Coconut
Vitamin B1 0.066mg 0.159mg Mackerel
Vitamin B2 0.02mg 0.412mg Mackerel
Vitamin B3 0.54mg 6.85mg Mackerel
Vitamin B5 0.3mg 0.99mg Mackerel
Vitamin B6 0.054mg 0.46mg Mackerel
Folate 26µg 2µg Coconut
Vitamin B12 0µg 19µg Mackerel
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.267mg Mackerel
Threonine 0.121mg 1.045mg Mackerel
Isoleucine 0.131mg 1.099mg Mackerel
Leucine 0.247mg 1.938mg Mackerel
Lysine 0.147mg 2.19mg Mackerel
Methionine 0.062mg 0.706mg Mackerel
Phenylalanine 0.169mg 0.931mg Mackerel
Valine 0.202mg 1.228mg Mackerel
Histidine 0.077mg 0.702mg Mackerel
Cholesterol 0mg 75mg Coconut
Saturated Fat 29.698g 4.176g Mackerel
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 1.425g 7.006g Mackerel
Polyunsaturated fat 0.366g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
235%
Mackerel
Minerals Daily Need Coverage Score
63%
Coconut
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 25.522g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $4.4)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.