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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
86%
Minerals Daily Need Coverage Score
63%
87%
Comparison summary
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 29.362g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 0.069999999999999g)
Which food is cheaper?
Coconut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.