Coconut vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between coconut and mashed potato

Coconut has more manganese, copper, fiber, iron, selenium, zinc, and phosphorus; however, mashed potato is higher in vitamin B6.
Coconut covers your daily need for saturated fat, 146% more than mashed potato.
Coconut has 15 times more manganese than mashed potato. While coconut has 1.5mg of manganese, mashed potato has only 0.098mg.
Mashed potato has less saturated fat.
The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Fast foods, potato, mashed.

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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.

Coconut

Mashed potato

Contains more MagnesiumMagnesium	+113.3%
Contains more PotassiumPotassium	+24.5%
Contains more IronIron	+683.9%
Contains more CopperCopper	+1142.9%
Contains more ZincZinc	+400%
Contains more PhosphorusPhosphorus	+91.5%
Contains less SodiumSodium	-93.5%
Contains more ManganeseManganese	+1430.6%
Contains more SeleniumSelenium	+1162.5%

Contains more CalciumCalcium

+28.6%

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.

Coconut

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+340%
Contains more Vitamin B2Vitamin B2	+33.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+188.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+75%
Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B6Vitamin B6	+122.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2850%
Contains more CholineCholine	+10.7%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.577g	132%
Manganese	1.5mg	0.098mg	61%
Fats	33.49g	2.82g	47%
Copper	0.435mg	0.035mg	44%
Fiber	9g	1.3g	31%
Iron	2.43mg	0.31mg	27%
Selenium	10.1µg	0.8µg	17%
Calories	354kcal	89kcal	13%
Sodium	20mg	306mg	12%
Phosphorus	113mg	59mg	8%
Zinc	1.1mg	0.22mg	8%
Polyunsaturated fat	0.366g	1.342g	7%
Vitamin B5	0.3mg		6%
Vitamin K	0.2µg	5.9µg	5%
Vitamin A	0µg	43µg	5%
Vitamin B6	0.054mg	0.12mg	5%
Starch		12.1g	5%
Vitamin B1	0.066mg	0.015mg	4%
Folate	26µg	9µg	4%
Magnesium	32mg	15mg	4%
Vitamin C	3.3mg	0mg	4%
Protein	3.33g	1.65g	3%
Vitamin B12	0µg	0.07µg	3%
Vitamin B3	0.54mg	1.08mg	3%
Monounsaturated fat	1.425g	0.72g	2%
Potassium	356mg	286mg	2%
Vitamin E	0.24mg	0.42mg	1%
Carbs	15.23g	14.65g	0%
Net carbs	6.23g	13.35g	N/A
Calcium	14mg	18mg	0%
Sugar	6.23g	0.5g	N/A
Vitamin B2	0.02mg	0.015mg	0%
Trans fat		0.105g	N/A
Choline	12.1mg	13.4mg	0%
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		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A