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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
