Coconut vs. Gratin — In-Depth Nutrition Comparison
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What are the differences between coconut and gratin?
- Coconut is higher in manganese, copper, fiber, iron, and selenium, yet gratin is higher in calcium and vitamin B6.
- Coconut's daily need coverage for saturated fat is 125% more.
- Coconut has 9 times more manganese than gratin. While coconut has 1.5mg of manganese, gratin has only 0.161mg.
- The amount of saturated fat in gratin is lower.
We used Nuts, coconut meat, raw and Potatoes, au gratin, home-prepared from recipe using butter types 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 MagnesiumMagnesium | +60% |
| Contains more IronIron | +279.7% |
| Contains more CopperCopper | +171.9% |
| Contains more ZincZinc | +59.4% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +831.7% |
| Contains more SeleniumSelenium | +274.1% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +11.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +136.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +480% |
| Contains more Vitamin B3Vitamin B3 | +83.9% |
| Contains more Vitamin B5Vitamin B5 | +29% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 4.733g | 113% |
| Manganese | 1.5mg | 0.161mg | 58% |
| Fats | 33.49g | 7.59g | 40% |
| Copper | 0.435mg | 0.16mg | 31% |
| Fiber | 9g | 1.8g | 29% |
| Iron | 2.43mg | 0.64mg | 22% |
| Sodium | 20mg | 433mg | 18% |
| Selenium | 10.1µg | 2.7µg | 13% |
| Calories | 354kcal | 132kcal | 11% |
| Calcium | 14mg | 119mg | 11% |
| Vitamin B6 | 0.054mg | 0.174mg | 9% |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin C | 3.3mg | 9.9mg | 7% |
| Vitamin A | 0µg | 64µg | 7% |
| Vitamin B2 | 0.02mg | 0.116mg | 7% |
| Zinc | 1.1mg | 0.69mg | 4% |
| Folate | 26µg | 11µg | 4% |
| Magnesium | 32mg | 20mg | 3% |
| Protein | 3.33g | 5.06g | 3% |
| Vitamin B3 | 0.54mg | 0.993mg | 3% |
| Monounsaturated fat | 1.425g | 2.149g | 2% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B5 | 0.3mg | 0.387mg | 2% |
| Polyunsaturated fat | 0.366g | 0.276g | 1% |
| Potassium | 356mg | 396mg | 1% |
| Carbs | 15.23g | 11.27g | 1% |
| Net carbs | 6.23g | 9.47g | N/A |
| Sugar | 6.23g | N/A | |
| Phosphorus | 113mg | 113mg | 0% |
| Vitamin B1 | 0.066mg | 0.064mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.07mg | 0% |
| Threonine | 0.121mg | 0.192mg | 0% |
| Isoleucine | 0.131mg | 0.284mg | 0% |
| Leucine | 0.247mg | 0.443mg | 0% |
| Lysine | 0.147mg | 0.381mg | 0% |
| Methionine | 0.062mg | 0.117mg | 0% |
| Phenylalanine | 0.169mg | 0.254mg | 0% |
| Valine | 0.202mg | 0.325mg | 0% |
| Histidine | 0.077mg | 0.151mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +341.2% |
| Contains more CarbsCarbs | +35.1% |
| Contains more ProteinProtein | +52% |
| Contains more WaterWater | +57.5% |
| Contains more OtherOther | +116.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +32.6% |
| Contains less Sat. FatSaturated fat | -84.1% |
| Contains more Mono. FatMonounsaturated fat | +50.8% |
