Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Grapefruit

Coconut vs. Grapefruit — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut and grapefruit?

  • Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet grapefruit is richer in vitamin C and vitamin A.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Coconut has 101 times more selenium than grapefruit. Coconut has 10.1µg of selenium, while grapefruit has 0.1µg.
  • Grapefruit contains less saturated fat.
  • Grapefruit has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Grapefruit, raw, pink, and red, all areas types in this comparison.

Infographic

Coconut vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +163.7%
Contains more IronIron +2937.5%
Contains more CopperCopper +1259.4%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +527.8%
Contains more ManganeseManganese +6718.2%
Contains more SeleniumSelenium +10000%
Contains more CalciumCalcium +57.1%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +53.5%
Contains more Vitamin B3Vitamin B3 +164.7%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +57.1%
Contains more Vitamin CVitamin C +845.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Grapefruit DV% diff.
Saturated fat 29.698g 0.021g 135%
Manganese 1.5mg 0.022mg 64%
Fats 33.49g 0.14g 51%
Copper 0.435mg 0.032mg 45%
Vitamin C 3.3mg 31.2mg 31%
Fiber 9g 1.6g 30%
Iron 2.43mg 0.08mg 29%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 42kcal 16%
Phosphorus 113mg 18mg 14%
Zinc 1.1mg 0.07mg 9%
Potassium 356mg 135mg 7%
Vitamin A 0µg 58µg 6%
Magnesium 32mg 9mg 5%
Protein 3.33g 0.77g 5%
Monounsaturated fat 1.425g 0.02g 4%
Folate 26µg 13µg 3%
Polyunsaturated fat 0.366g 0.036g 2%
Vitamin B3 0.54mg 0.204mg 2%
Vitamin B1 0.066mg 0.043mg 2%
Fructose 1.77g 2%
Carbs 15.23g 10.66g 2%
Choline 12.1mg 7.7mg 1%
Vitamin B2 0.02mg 0.031mg 1%
Calcium 14mg 22mg 1%
Vitamin E 0.24mg 0.13mg 1%
Vitamin B5 0.3mg 0.262mg 1%
Sodium 20mg 0mg 1%
Net carbs 6.23g 9.06g N/A
Sugar 6.23g 6.89g N/A
Vitamin B6 0.054mg 0.053mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.008mg 0%
Threonine 0.121mg 0.013mg 0%
Isoleucine 0.131mg 0.008mg 0%
Leucine 0.247mg 0.015mg 0%
Lysine 0.147mg 0.019mg 0%
Methionine 0.062mg 0.007mg 0%
Phenylalanine 0.169mg 0.013mg 0%
Valine 0.202mg 0.015mg 0%
Histidine 0.077mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +332.5%
Contains more FatsFats +23821.4%
Contains more CarbsCarbs +42.9%
Contains more OtherOther +159.5%
Contains more WaterWater +87.4%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +7025%
Contains more Poly. FatPolyunsaturated fat +916.7%
Contains less Sat. FatSaturated fat -99.9%

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds
Grapefruit
Grapefruit vs Lemon
Lemon
Grapefruit
Grapefruit vs Orange
Orange
Grapefruit
Grapefruit vs Mandarin orange
Mandarin orange

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.