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  6. Coconut vs. Flank steak

Coconut vs. Flank steak — In-Depth Nutrition Comparison

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Important differences between coconut and flank steak

  • Coconut has more manganese, copper, and fiber; however, flank steak has more vitamin B12, vitamin B3, vitamin B6, selenium, and zinc.
  • Coconut's daily need coverage for saturated fat is 132% more.
  • Flank steak is lower in saturated fat.
  • Coconut has a higher glycemic index than flank steak.

The food varieties used in the comparison are Nuts, coconut meat, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Coconut vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +39.7%
Contains more CopperCopper +430.5%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +16566.7%
Contains more CalciumCalcium +42.9%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +85.8%
Contains more SeleniumSelenium +191.1%
~equal in Potassium ~339mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +188.9%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +1263.5%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +972.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +771.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut Flank steak DV% diff.
Saturated fat 29.698g 3.395g 120%
Vitamin B12 0µg 1.63µg 68%
Manganese 1.5mg 0.009mg 65%
Protein 3.33g 27.66g 49%
Vitamin B3 0.54mg 7.363mg 43%
Vitamin B6 0.054mg 0.579mg 40%
Fats 33.49g 8.23g 39%
Copper 0.435mg 0.082mg 39%
Fiber 9g 0g 36%
Selenium 10.1µg 29.4µg 35%
Zinc 1.1mg 4.9mg 35%
Cholesterol 0mg 79mg 26%
Choline 12.1mg 105.4mg 17%
Phosphorus 113mg 210mg 14%
Iron 2.43mg 1.74mg 9%
Vitamin B2 0.02mg 0.133mg 9%
Calories 354kcal 192kcal 8%
Carbs 15.23g 0g 5%
Monounsaturated fat 1.425g 3.317g 5%
Vitamin B5 0.3mg 0.545mg 5%
Folate 26µg 9µg 4%
Vitamin C 3.3mg 0mg 4%
Magnesium 32mg 23mg 2%
Sodium 20mg 56mg 2%
Vitamin K 0.2µg 1.4µg 1%
Vitamin B1 0.066mg 0.075mg 1%
Vitamin E 0.24mg 0.38mg 1%
Potassium 356mg 339mg 1%
Calcium 14mg 20mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Polyunsaturated fat 0.366g 0.322g 0%
Tryptophan 0.039mg 0.182mg 0%
Threonine 0.121mg 1.105mg 0%
Isoleucine 0.131mg 1.259mg 0%
Leucine 0.247mg 2.201mg 0%
Lysine 0.147mg 2.338mg 0%
Methionine 0.062mg 0.72mg 0%
Phenylalanine 0.169mg 1.093mg 0%
Valine 0.202mg 1.372mg 0%
Histidine 0.077mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +306.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1700%
Contains more ProteinProtein +730.6%
Contains more WaterWater +36.6%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Poly. FatPolyunsaturated fat +13.7%
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +132.8%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.