Coconut vs. French fries — In-Depth Nutrition Comparison

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Important differences between coconut and french fries

Coconut has more manganese, copper, fiber, iron, and selenium; however, french fries have more vitamin B6, vitamin B3, vitamin E, and vitamin K.
Coconut's daily need coverage for saturated fat is 137% more.
Coconut has 11 times more selenium than french fries. Coconut has 10.1µg of selenium, while french fries have 0.9µg.
French fries are lower in saturated fat.
French fries have a higher glycemic index than coconut.

The food varieties used in the comparison are Nuts, coconut meat, raw and Fast foods, potato, french fried in vegetable oil.

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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.

Coconut

French fries

Contains more IronIron	+200%
Contains more CopperCopper	+250.8%
Contains more ZincZinc	+120%
Contains less SodiumSodium	-90.5%
Contains more ManganeseManganese	+507.3%
Contains more SeleniumSelenium	+1022.2%

Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+62.6%
Contains more PhosphorusPhosphorus	+10.6%

~equal in Magnesium ~35mg

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

French fries

Contains more Vitamin CVitamin C	+42.4%
Contains more Vitamin EVitamin E	+595.8%
Contains more Vitamin B1Vitamin B1	+157.6%
Contains more Vitamin B2Vitamin B2	+95%
Contains more Vitamin B3Vitamin B3	+456.3%
Contains more Vitamin B5Vitamin B5	+93.3%
Contains more Vitamin B6Vitamin B6	+588.9%
Contains more Vitamin KVitamin K	+5500%
Contains more FolateFolate	+15.4%
Contains more CholineCholine	+204.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	2.336g	124%
Manganese	1.5mg	0.247mg	54%
Copper	0.435mg	0.124mg	35%
Polyunsaturated fat	0.366g	5.398g	34%
Fats	33.49g	14.73g	29%
Vitamin B6	0.054mg	0.372mg	24%
Fiber	9g	3.8g	21%
Iron	2.43mg	0.81mg	20%
Selenium	10.1µg	0.9µg	17%
Vitamin B3	0.54mg	3.004mg	15%
Monounsaturated fat	1.425g	5.969g	11%
Vitamin E	0.24mg	1.67mg	10%
Vitamin B1	0.066mg	0.17mg	9%
Vitamin K	0.2µg	11.2µg	9%
Carbs	15.23g	41.44g	9%
Sodium	20mg	210mg	8%
Potassium	356mg	579mg	7%
Vitamin B5	0.3mg	0.58mg	6%
Zinc	1.1mg	0.5mg	5%
Choline	12.1mg	36.8mg	4%
Calories	354kcal	312kcal	2%
Phosphorus	113mg	125mg	2%
Vitamin C	3.3mg	4.7mg	2%
Vitamin B2	0.02mg	0.039mg	1%
Folate	26µg	30µg	1%
Magnesium	32mg	35mg	1%
Protein	3.33g	3.43g	0%
Net carbs	6.23g	37.64g	N/A
Calcium	14mg	18mg	0%
Sugar	6.23g	0.3g	N/A
Trans fat		0.06g	N/A
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 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A