Coconut vs. Asparagus — In-Depth Nutrition Comparison
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A recap on differences between coconut and asparagus
- Coconut has more manganese, fiber, copper, selenium, and phosphorus; however, asparagus is higher in vitamin K, vitamin A, vitamin B2, and folate.
- Coconut covers your daily saturated fat needs 148% more than asparagus.
- Asparagus contains 9 times less manganese than coconut. Coconut contains 1.5mg of manganese, while asparagus contains 0.158mg.
- Asparagus has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Asparagus, raw.
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.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more PotassiumPotassium | +76.2% |
| Contains more IronIron | +13.6% |
| Contains more CopperCopper | +130.2% |
| Contains more ZincZinc | +103.7% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains more ManganeseManganese | +849.4% |
| Contains more SeleniumSelenium | +339.1% |
| Contains more CalciumCalcium | +71.4% |
| Contains less SodiumSodium | -90% |
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.
| Contains more Vitamin CVitamin C | +69.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +370.8% |
| Contains more Vitamin B1Vitamin B1 | +116.7% |
| Contains more Vitamin B2Vitamin B2 | +605% |
| Contains more Vitamin B3Vitamin B3 | +81.1% |
| Contains more Vitamin B6Vitamin B6 | +68.5% |
| Contains more Vitamin KVitamin K | +20700% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +32.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.4% |
| Contains more FatsFats | +27808.3% |
| Contains more CarbsCarbs | +292.5% |
| Contains more OtherOther | +65.5% |
| Contains more WaterWater | +98.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +632% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.04g | 135% |
| Manganese | 1.5mg | 0.158mg | 58% |
| Fats | 33.49g | 0.12g | 51% |
| Vitamin K | 0.2µg | 41.6µg | 35% |
| Fiber | 9g | 2.1g | 28% |
| Copper | 0.435mg | 0.189mg | 27% |
| Calories | 354kcal | 20kcal | 17% |
| Selenium | 10.1µg | 2.3µg | 14% |
| Vitamin B2 | 0.02mg | 0.141mg | 9% |
| Phosphorus | 113mg | 52mg | 9% |
| Folate | 26µg | 52µg | 7% |
| Vitamin E | 0.24mg | 1.13mg | 6% |
| Vitamin B1 | 0.066mg | 0.143mg | 6% |
| Zinc | 1.1mg | 0.54mg | 5% |
| Potassium | 356mg | 202mg | 5% |
| Carbs | 15.23g | 3.88g | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Iron | 2.43mg | 2.14mg | 4% |
| Monounsaturated fat | 1.425g | 0g | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin B3 | 0.54mg | 0.978mg | 3% |
| Vitamin C | 3.3mg | 5.6mg | 3% |
| Vitamin B6 | 0.054mg | 0.091mg | 3% |
| Polyunsaturated fat | 0.366g | 0.05g | 2% |
| Protein | 3.33g | 2.2g | 2% |
| Choline | 12.1mg | 16mg | 1% |
| Vitamin B5 | 0.3mg | 0.274mg | 1% |
| Calcium | 14mg | 24mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Fructose | 1g | 1% | |
| Net carbs | 6.23g | 1.78g | N/A |
| Sugar | 6.23g | 1.88g | N/A |
| Tryptophan | 0.039mg | 0.027mg | 0% |
| Threonine | 0.121mg | 0.084mg | 0% |
| Isoleucine | 0.131mg | 0.075mg | 0% |
| Leucine | 0.247mg | 0.128mg | 0% |
| Lysine | 0.147mg | 0.104mg | 0% |
| Methionine | 0.062mg | 0.031mg | 0% |
| Phenylalanine | 0.169mg | 0.075mg | 0% |
| Valine | 0.202mg | 0.115mg | 0% |
| Histidine | 0.077mg | 0.049mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
63%
25%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is cheaper?
Coconut is cheaper (difference - $1.4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 29.658g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)