Coconut vs. Grape — In-Depth Nutrition Comparison

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A recap on the differences between coconut and grapes

Coconut has more copper, manganese, fiber, iron, selenium, phosphorus, zinc, and magnesium; however, grapes are higher in vitamin K.
Coconut covers your daily saturated fat needs 148% more than grapes.
Grapes contain 101 times less selenium than coconut. Coconut contains 10.1µg of selenium, while grapes contain 0.1µg.
Grapes have less saturated fat.

Food varieties used in this article are Nuts, coconut meat, raw and Grapes, american type (slip skin), 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.

Coconut

Grape

Contains more MagnesiumMagnesium	+540%
Contains more PotassiumPotassium	+86.4%
Contains more IronIron	+737.9%
Contains more CopperCopper	+987.5%
Contains more ZincZinc	+2650%
Contains more PhosphorusPhosphorus	+1030%
Contains more ManganeseManganese	+108.9%
Contains more SeleniumSelenium	+10000%

Contains less SodiumSodium

-90%

~equal in Calcium ~14mg

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

Grape

Contains more Vitamin EVitamin E	+26.3%
Contains more Vitamin B3Vitamin B3	+80%
Contains more Vitamin B5Vitamin B5	+1150%
Contains more FolateFolate	+550%

Contains more Vitamin CVitamin C	+21.2%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+39.4%
Contains more Vitamin B2Vitamin B2	+185%
Contains more Vitamin B6Vitamin B6	+103.7%
Contains more Vitamin KVitamin K	+7200%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.114g	134%
Fats	33.49g	0.35g	51%
Copper	0.435mg	0.04mg	44%
Manganese	1.5mg	0.718mg	34%
Fiber	9g	0.9g	32%
Iron	2.43mg	0.29mg	27%
Selenium	10.1µg	0.1µg	18%
Phosphorus	113mg	10mg	15%
Calories	354kcal	67kcal	14%
Vitamin K	0.2µg	14.6µg	12%
Zinc	1.1mg	0.04mg	10%
Magnesium	32mg	5mg	6%
Vitamin B5	0.3mg	0.024mg	6%
Folate	26µg	4µg	6%
Protein	3.33g	0.63g	5%
Potassium	356mg	191mg	5%
Vitamin B6	0.054mg	0.11mg	4%
Monounsaturated fat	1.425g	0.014g	4%
Vitamin B2	0.02mg	0.057mg	3%
Vitamin B1	0.066mg	0.092mg	2%
Vitamin B3	0.54mg	0.3mg	2%
Polyunsaturated fat	0.366g	0.102g	2%
Vitamin C	3.3mg	4mg	1%
Carbs	15.23g	17.15g	1%
Sodium	20mg	2mg	1%
Vitamin A	0µg	5µg	1%
Choline	12.1mg	5.6mg	1%
Weight per 100 calories	28g	149g	N/A
Unsaturated / Saturated Fat ratio	0.06	1	N/A
Net carbs	6.23g	16.25g	N/A
Calcium	14mg	14mg	0%
Sugar	6.23g	16.25g	N/A
Vitamin E	0.24mg	0.19mg	0%
Tryptophan	0.039mg	0.003mg	0%
Threonine	0.121mg	0.017mg	0%
Isoleucine	0.131mg	0.005mg	0%
Leucine	0.247mg	0.013mg	0%
Lysine	0.147mg	0.014mg	0%
Methionine	0.062mg	0.021mg	0%
Phenylalanine	0.169mg	0.013mg	0%
Valine	0.202mg	0.017mg	0%
Histidine	0.077mg	0.023mg	0%