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Coconut vs. Ginger ale — In-Depth Nutrition Comparison

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Significant differences between coconut and ginger ale

  • The amount of manganese, copper, fiber, iron, selenium, phosphorus, potassium, zinc, and magnesium in coconut is higher than in ginger ale.
  • Coconut covers your daily saturated fat needs 148% more than ginger ale.
  • Ginger ale contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Beverages, carbonated, ginger ale.

Infographic

Coconut vs Ginger ale infographic
Infographic link

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 0.71% 0.9% 0.09% 6.8% 6% 1.4% 0% 0.91% 1.7% 0.55%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +35500%
Contains more IronIron +1250%
Contains more CopperCopper +2316.7%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +11438.5%
Contains more SeleniumSelenium +10000%
Contains less SodiumSodium -65%

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
10
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
9% 91%
Protein: 0 g
Fats: 0 g
Carbs: 8.76 g
Water: 91.23 g
Other: 0.01 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +73.9%
Contains more OtherOther +9500%
Contains more WaterWater +94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Ginger ale DV% diff.
Saturated fat 29.698g 0g 135%
Manganese 1.5mg 0.013mg 65%
Fats 33.49g 0g 52%
Copper 0.435mg 0.018mg 46%
Fiber 9g 0g 36%
Iron 2.43mg 0.18mg 28%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 34kcal 16%
Phosphorus 113mg 0mg 16%
Potassium 356mg 1mg 10%
Zinc 1.1mg 0.05mg 10%
Folate 26µg 0µg 7%
Magnesium 32mg 1mg 7%
Protein 3.33g 0g 7%
Vitamin B5 0.3mg 0mg 6%
Vitamin B1 0.066mg 0mg 6%
Fructose 3.7g 5%
Monounsaturated fat 1.425g 0g 4%
Vitamin B6 0.054mg 0mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 0mg 3%
Polyunsaturated fat 0.366g 0g 2%
Choline 12.1mg 0mg 2%
Vitamin E 0.24mg 0mg 2%
Carbs 15.23g 8.76g 2%
Vitamin B2 0.02mg 0mg 2%
Calcium 14mg 3mg 1%
Sodium 20mg 7mg 1%
Net carbs 6.23g 8.76g N/A
Sugar 6.23g 8.9g N/A
Vitamin K 0.2µg 0µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Ginger ale
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
0%
Ginger ale
Minerals Daily Need Coverage Score
63%
Coconut
2%
Ginger ale

Comparison summary

Which food contains less Sodium?
Ginger ale
Ginger ale contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Ginger ale
Ginger ale is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Ginger ale
Ginger ale is cheaper (difference - $2)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 2.67g)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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. Ginger ale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174846/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.