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  6. Coconut vs. Salmon raw

Coconut vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between coconut and salmon raw

  • Coconut has more manganese, fiber, and copper; however, salmon raw is richer in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B2, and vitamin B5.
  • Coconut covers your daily saturated fat needs 144% more than salmon raw.
  • Salmon raw contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Nuts, coconut meat, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Coconut vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +16.7%
Contains more IronIron +203.8%
Contains more CopperCopper +74%
Contains more ZincZinc +71.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +9275%
Contains more PotassiumPotassium +37.6%
Contains more PhosphorusPhosphorus +77%
Contains more SeleniumSelenium +261.4%
~equal in Magnesium ~29mg

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%
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +1355.6%
Contains more Vitamin B5Vitamin B5 +454.7%
Contains more Vitamin B6Vitamin B6 +1414.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Coconut Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Saturated fat 29.698g 0.981g 131%
Manganese 1.5mg 0.016mg 65%
Vitamin B6 0.054mg 0.818mg 59%
Selenium 10.1µg 36.5µg 48%
Vitamin B3 0.54mg 7.86mg 46%
Fats 33.49g 6.34g 42%
Fiber 9g 0g 36%
Protein 3.33g 19.84g 33%
Vitamin B2 0.02mg 0.38mg 28%
Vitamin B5 0.3mg 1.664mg 27%
Copper 0.435mg 0.25mg 21%
Iron 2.43mg 0.8mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.366g 2.539g 14%
Vitamin B1 0.066mg 0.226mg 13%
Phosphorus 113mg 200mg 12%
Calories 354kcal 142kcal 11%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Zinc 1.1mg 0.64mg 4%
Potassium 356mg 490mg 4%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Monounsaturated fat 1.425g 2.103g 2%
Vitamin A 0µg 12µg 1%
Magnesium 32mg 29mg 1%
Sodium 20mg 44mg 1%
Net carbs 6.23g 0g N/A
Calcium 14mg 12mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Folate 26µg 25µg 0%
Tryptophan 0.039mg 0.222mg 0%
Threonine 0.121mg 0.87mg 0%
Isoleucine 0.131mg 0.914mg 0%
Leucine 0.247mg 1.613mg 0%
Lysine 0.147mg 1.822mg 0%
Methionine 0.062mg 0.587mg 0%
Phenylalanine 0.169mg 0.775mg 0%
Valine 0.202mg 1.022mg 0%
Histidine 0.077mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +428.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +495.8%
Contains more WaterWater +45.8%
Contains more OtherOther +454.2%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +47.6%
Contains more Poly. FatPolyunsaturated fat +593.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.