Coconut vs. Kefir — In-Depth Nutrition Comparison
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Summary of differences between coconut and kefir
- Coconut has more manganese, copper, fiber, iron, and selenium; however, kefir is higher in vitamin B12, calcium, vitamin A, and vitamin B2.
- Coconut covers your daily need for saturated fat, 145% more than kefir.
- Kefir has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Kefir, lowfat, plain, LIFEWAY.
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 | +166.7% |
| Contains more PotassiumPotassium | +117.1% |
| Contains more IronIron | +5975% |
| Contains more CopperCopper | +4733.3% |
| Contains more ZincZinc | +139.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +29900% |
| Contains more SeleniumSelenium | +180.6% |
| Contains more CalciumCalcium | +828.6% |
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 CVitamin C | +1550% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +575% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.658g | 132% |
| Manganese | 1.5mg | 0.005mg | 65% |
| Fats | 33.49g | 0.93g | 50% |
| Copper | 0.435mg | 0.009mg | 47% |
| Fiber | 9g | 0g | 36% |
| Iron | 2.43mg | 0.04mg | 30% |
| Vitamin A | 0µg | 171µg | 19% |
| Calories | 354kcal | 41kcal | 16% |
| Calcium | 14mg | 130mg | 12% |
| Selenium | 10.1µg | 3.6µg | 12% |
| Vitamin B12 | 0µg | 0.29µg | 12% |
| Vitamin B2 | 0.02mg | 0.135mg | 9% |
| Potassium | 356mg | 164mg | 6% |
| Zinc | 1.1mg | 0.46mg | 6% |
| Vitamin D | 0 IU | 41 IU | 5% |
| Magnesium | 32mg | 12mg | 5% |
| Vitamin D | 0µg | 1µg | 5% |
| Carbs | 15.23g | 4.48g | 4% |
| Vitamin C | 3.3mg | 0.2mg | 3% |
| Vitamin B1 | 0.066mg | 0.03mg | 3% |
| Folate | 26µg | 13µg | 3% |
| Monounsaturated fat | 1.425g | 0.31g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B3 | 0.54mg | 0.15mg | 2% |
| Vitamin B5 | 0.3mg | 0.385mg | 2% |
| Polyunsaturated fat | 0.366g | 0.053g | 2% |
| Protein | 3.33g | 3.79g | 1% |
| Phosphorus | 113mg | 105mg | 1% |
| Sodium | 20mg | 40mg | 1% |
| Vitamin E | 0.24mg | 0.02mg | 1% |
| Choline | 12.1mg | 15.2mg | 1% |
| Net carbs | 6.23g | 4.48g | N/A |
| Sugar | 6.23g | 4.61g | N/A |
| Vitamin B6 | 0.054mg | 0.058mg | 0% |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Trans fat | 0.037g | 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% | |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3501.1% |
| Contains more CarbsCarbs | +240% |
| Contains more OtherOther | +31.5% |
| Contains more ProteinProtein | +13.8% |
| Contains more WaterWater | +91.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +359.7% |
| Contains more Poly. FatPolyunsaturated fat | +590.6% |
| Contains less Sat. FatSaturated fat | -97.8% |
