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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

Coconut vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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.
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
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.
Coconut Asparagus
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Asparagus 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?

ok
ok
is better in case of low diet
Coconut Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
63%
Coconut
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1.4)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 29.658g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.