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  6. Coconut vs. Hash browns

Coconut vs. Hash browns — In-Depth Nutrition Comparison

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Significant differences between coconut and hash browns

  • Coconut has more manganese, copper, fiber, iron, and selenium; however, hash browns are richer in vitamin E, vitamin B6, and vitamin B3.
  • Coconut covers your daily saturated fat needs 136% more than hash browns.
  • Hash browns have 25 times less selenium than coconut. Coconut has 10.1µg of selenium, while hash browns have 0.4µg.
  • Hash browns contain less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Coconut vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +305%
Contains more CopperCopper +335%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +849.4%
Contains more SeleniumSelenium +2425%
Contains more CalciumCalcium +35.7%
~equal in Potassium ~355mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more FolateFolate +116.7%
Contains more Vitamin CVitamin C +63.6%
Contains more Vitamin EVitamin E +991.7%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +244.4%
Contains more Vitamin KVitamin K +4850%
Contains more CholineCholine +47.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Hash browns DV% diff.
Saturated fat 29.698g 2.54g 123%
Manganese 1.5mg 0.158mg 58%
Copper 0.435mg 0.1mg 37%
Polyunsaturated fat 0.366g 5.665g 35%
Fiber 9g 2.7g 25%
Fats 33.49g 17.04g 25%
Sodium 20mg 566mg 24%
Iron 2.43mg 0.6mg 23%
Selenium 10.1µg 0.4µg 18%
Monounsaturated fat 1.425g 7.827g 16%
Vitamin E 0.24mg 2.62mg 16%
Starch 25.74g 11%
Vitamin B6 0.054mg 0.186mg 10%
Vitamin K 0.2µg 9.9µg 8%
Vitamin B3 0.54mg 1.838mg 8%
Zinc 1.1mg 0.36mg 7%
Vitamin B1 0.066mg 0.137mg 6%
Carbs 15.23g 28.88g 5%
Calories 354kcal 272kcal 4%
Folate 26µg 12µg 4%
Magnesium 32mg 21mg 3%
Protein 3.33g 2.58g 2%
Vitamin B5 0.3mg 0.38mg 2%
Vitamin C 3.3mg 5.4mg 2%
Phosphorus 113mg 98mg 2%
Vitamin B2 0.02mg 0.038mg 1%
Choline 12.1mg 17.8mg 1%
Calcium 14mg 19mg 1%
Net carbs 6.23g 26.18g N/A
Potassium 356mg 355mg 0%
Sugar 6.23g 0.56g N/A
Trans fat 0.056g N/A
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +29.1%
Contains more FatsFats +96.5%
Contains more CarbsCarbs +89.6%
Contains more OtherOther +132.3%
~equal in Water ~49.27g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +449.3%
Contains more Poly. FatPolyunsaturated fat +1447.8%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.