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  6. Coconut vs. Grape leaves

Coconut vs. Grape leaves — In-Depth Nutrition Comparison

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How are coconut and grape leaves different?

  • Coconut is richer in selenium, while grape leaves are higher in vitamin A, vitamin K, manganese, calcium, vitamin B6, vitamin B2, magnesium, and folate.
  • Grape leaves cover your daily need for vitamin A, 550% more than coconut.
  • Coconut contains 88 times more saturated fat than grape leaves. Coconut contains 29.698g of saturated fat, while grape leaves contain 0.336g.

Nuts, coconut meat, raw and Grape leaves, raw types were used in this article.

Infographic

Coconut vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +30.9%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +24.2%
Contains more SeleniumSelenium +1022.2%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +2492.9%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +90.3%
~equal in Iron ~2.63mg
~equal in Copper ~0.415mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin CVitamin C +236.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +1670%
Contains more Vitamin B3Vitamin B3 +337.4%
Contains more Vitamin B6Vitamin B6 +640.7%
Contains more Vitamin KVitamin K +54200%
Contains more FolateFolate +219.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Coconut Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Saturated fat 29.698g 0.336g 133%
Vitamin K 0.2µg 108.6µg 90%
Manganese 1.5mg 2.855mg 59%
Fats 33.49g 2.12g 48%
Calcium 14mg 363mg 35%
Vitamin B6 0.054mg 0.4mg 27%
Vitamin B2 0.02mg 0.354mg 26%
Selenium 10.1µg 0.9µg 17%
Magnesium 32mg 95mg 15%
Folate 26µg 83µg 14%
Calories 354kcal 93kcal 13%
Vitamin E 0.24mg 2mg 12%
Vitamin B3 0.54mg 2.362mg 11%
Vitamin C 3.3mg 11.1mg 9%
Fiber 9g 11g 8%
Polyunsaturated fat 0.366g 1.065g 5%
Protein 3.33g 5.6g 5%
Zinc 1.1mg 0.67mg 4%
Phosphorus 113mg 91mg 3%
Iron 2.43mg 2.63mg 3%
Monounsaturated fat 1.425g 0.081g 3%
Vitamin B1 0.066mg 0.04mg 2%
Copper 0.435mg 0.415mg 2%
Potassium 356mg 272mg 2%
Vitamin B5 0.3mg 0.231mg 1%
Carbs 15.23g 17.31g 1%
Net carbs 6.23g 6.31g N/A
Sugar 6.23g 6.3g N/A
Sodium 20mg 9mg 0%
Choline 12.1mg 12.8mg 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%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more FatsFats +1479.7%
Contains more ProteinProtein +68.2%
Contains more CarbsCarbs +13.7%
Contains more WaterWater +56%
Contains more OtherOther +71.9%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +1659.3%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +191%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.