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
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
20%
Minerals Daily Need Coverage Score
63%
26%
Comparison summary
Which food is lower in Sugar?
Hash browns is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated fat?
Hash browns is lower in Saturated fat (difference - 27.158g)
Which food is lower in glycemic index?
Hash browns is lower in glycemic index (difference - 3)
Which food is cheaper?
Hash browns is cheaper (difference - $2.6)
Which food is richer in vitamins?
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 546mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)