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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
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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

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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Flank steak
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
49%
Flank steak
Minerals Daily Need Coverage Score
63%
Coconut
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 26.303g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 59)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.6)
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 36mg)
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.

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.