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  6. Coconut vs. Fish sauce

Coconut vs. Fish sauce — In-Depth Nutrition Comparison

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Summary of differences between coconut and fish sauce

  • Coconut has more manganese, copper, fiber, iron, and phosphorus; however, fish sauce is higher in magnesium, vitamin B6, and vitamin B12.
  • Fish sauce covers your daily need for sodium, 340% more than coconut.
  • Fish sauce has less saturated fat.
  • The glycemic index of coconut is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Sauce, fish, ready-to-serve.

Infographic

Coconut vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +23.6%
Contains more IronIron +211.5%
Contains more CopperCopper +770%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +1514.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +543.8%
Contains more MagnesiumMagnesium +446.9%
Contains more CalciumCalcium +207.1%
~equal in Selenium ~9.1µg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +560%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +328.3%
Contains more Vitamin B6Vitamin B6 +633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96.2%
~equal in Vitamin D ~0µg
~equal in Choline ~13.2mg

All nutrients comparison - raw data values

Nutrient Coconut Fish sauce DV% diff.
Sodium 20mg 7851mg 340%
Saturated fat 29.698g 0.003g 135%
Manganese 1.5mg 0.233mg 55%
Fats 33.49g 0.01g 52%
Copper 0.435mg 0.05mg 43%
Fiber 9g 0g 36%
Magnesium 32mg 175mg 34%
Vitamin B6 0.054mg 0.396mg 26%
Iron 2.43mg 0.78mg 21%
Vitamin B12 0µg 0.48µg 20%
Calories 354kcal 35kcal 16%
Phosphorus 113mg 7mg 15%
Vitamin B3 0.54mg 2.313mg 11%
Zinc 1.1mg 0.2mg 8%
Folate 26µg 51µg 6%
Vitamin B1 0.066mg 0.012mg 5%
Carbs 15.23g 3.64g 4%
Vitamin B5 0.3mg 0.118mg 4%
Monounsaturated fat 1.425g 0.002g 4%
Protein 3.33g 5.06g 3%
Vitamin B2 0.02mg 0.057mg 3%
Calcium 14mg 43mg 3%
Vitamin C 3.3mg 0.5mg 3%
Selenium 10.1µg 9.1µg 2%
Vitamin E 0.24mg 0mg 2%
Potassium 356mg 288mg 2%
Polyunsaturated fat 0.366g 0.003g 2%
Net carbs 6.23g 3.64g N/A
Sugar 6.23g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0.2µg 0µg 0%
Choline 12.1mg 13.2mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +334800%
Contains more CarbsCarbs +318.4%
Contains more ProteinProtein +52%
Contains more WaterWater +51.2%
Contains more OtherOther +2006.3%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +71150%
Contains more Poly. FatPolyunsaturated fat +12100%
Contains less Sat. FatSaturated fat -100%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.