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  6. Coconut vs. Halibut raw

Coconut vs. Halibut raw — In-Depth Nutrition Comparison

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Important differences between coconut and halibut raw

  • Coconut has more manganese, copper, fiber, and iron; however, halibut raw has more vitamin D, selenium, vitamin B12, and vitamin B6.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Halibut raw is lower in saturated fat.
  • Coconut has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Nuts, coconut meat, raw and Fish, halibut, Greenland, raw.

Infographic

Coconut vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +268.2%
Contains more CopperCopper +1350%
Contains more ZincZinc +175%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +12400%
Contains more PhosphorusPhosphorus +45.1%
Contains more SeleniumSelenium +261.4%

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +410.7%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Coconut Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Saturated fat 29.698g 2.419g 124%
Manganese 1.5mg 0.012mg 65%
Selenium 10.1µg 36.5µg 48%
Copper 0.435mg 0.03mg 45%
Vitamin B12 0µg 1µg 42%
Fiber 9g 0g 36%
Fats 33.49g 13.84g 30%
Vitamin B6 0.054mg 0.42mg 28%
Iron 2.43mg 0.66mg 22%
Protein 3.33g 14.37g 22%
Monounsaturated fat 1.425g 8.378g 17%
Cholesterol 0mg 46mg 15%
Choline 12.1mg 61.8mg 9%
Calories 354kcal 186kcal 8%
Phosphorus 113mg 164mg 7%
Polyunsaturated fat 0.366g 1.367g 7%
Zinc 1.1mg 0.4mg 6%
Folate 26µg 1µg 6%
Vitamin B3 0.54mg 1.5mg 6%
Vitamin B2 0.02mg 0.08mg 5%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Potassium 356mg 268mg 3%
Vitamin E 0.24mg 0.73mg 3%
Sodium 20mg 80mg 3%
Vitamin A 0µg 14µg 2%
Vitamin B1 0.066mg 0.06mg 1%
Vitamin B5 0.3mg 0.25mg 1%
Calcium 14mg 3mg 1%
Magnesium 32mg 26mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.161mg 0%
Threonine 0.121mg 0.63mg 0%
Isoleucine 0.131mg 0.662mg 0%
Leucine 0.247mg 1.168mg 0%
Lysine 0.147mg 1.32mg 0%
Methionine 0.062mg 0.425mg 0%
Phenylalanine 0.169mg 0.561mg 0%
Valine 0.202mg 0.74mg 0%
Histidine 0.077mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more FatsFats +142%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +331.5%
Contains more WaterWater +49.5%
Contains more OtherOther +58.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +487.9%
Contains more Poly. FatPolyunsaturated fat +273.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.