Coconut vs. Matzo — In-Depth Nutrition Comparison
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Differences between coconut and matzo
- Coconut has more copper, manganese, fiber, and potassium, while matzo has more selenium, vitamin B1, vitamin B3, vitamin B2, and iron.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Matzo contains 7 times less copper than coconut. Coconut contains 0.435mg of copper, while matzo contains 0.06mg.
- The amount of saturated fat in matzo is lower.
The food types used in this comparison are Nuts, coconut meat, raw and Crackers, matzo, plain.
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 | +28% |
| Contains more PotassiumPotassium | +217.9% |
| Contains more CopperCopper | +625% |
| Contains more ZincZinc | +61.8% |
| Contains more PhosphorusPhosphorus | +27% |
| Contains more ManganeseManganese | +130.8% |
| Contains more IronIron | +30% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +265.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more FolateFolate | +52.9% |
| Contains more CholineCholine | +12% |
| Contains more Vitamin B1Vitamin B1 | +486.4% |
| Contains more Vitamin B2Vitamin B2 | +1355% |
| Contains more Vitamin B3Vitamin B3 | +620.7% |
| Contains more Vitamin B5Vitamin B5 | +47.7% |
| Contains more Vitamin B6Vitamin B6 | +113% |
| Contains more Vitamin KVitamin K | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2292.1% |
| Contains more WaterWater | +992.8% |
| Contains more OtherOther | +60% |
| Contains more ProteinProtein | +200.3% |
| Contains more CarbsCarbs | +449.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1022% |
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +64.8% |
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 Sodium |
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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 minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.226g | 134% |
| Fats | 33.49g | 1.4g | 49% |
| Selenium | 10.1µg | 36.9µg | 49% |
| Copper | 0.435mg | 0.06mg | 42% |
| Manganese | 1.5mg | 0.65mg | 37% |
| Vitamin B1 | 0.066mg | 0.387mg | 27% |
| Fiber | 9g | 3g | 24% |
| Carbs | 15.23g | 83.7g | 23% |
| Vitamin B3 | 0.54mg | 3.892mg | 21% |
| Vitamin B2 | 0.02mg | 0.291mg | 21% |
| Protein | 3.33g | 10g | 13% |
| Iron | 2.43mg | 3.16mg | 9% |
| Potassium | 356mg | 112mg | 7% |
| Vitamin B6 | 0.054mg | 0.115mg | 5% |
| Zinc | 1.1mg | 0.68mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.127g | 3% |
| Phosphorus | 113mg | 89mg | 3% |
| Vitamin B5 | 0.3mg | 0.443mg | 3% |
| Polyunsaturated fat | 0.366g | 0.603g | 2% |
| Folate | 26µg | 17µg | 2% |
| Calories | 354kcal | 395kcal | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Vitamin E | 0.24mg | 0.06mg | 1% |
| Sodium | 20mg | 0mg | 1% |
| Net carbs | 6.23g | 80.7g | N/A |
| Calcium | 14mg | 13mg | 0% |
| Sugar | 6.23g | 0.29g | N/A |
| Vitamin K | 0.2µg | 0.3µg | 0% |
| Choline | 12.1mg | 10.8mg | 0% |
| Tryptophan | 0.039mg | 0.116mg | 0% |
| Threonine | 0.121mg | 0.267mg | 0% |
| Isoleucine | 0.131mg | 0.371mg | 0% |
| Leucine | 0.247mg | 0.692mg | 0% |
| Lysine | 0.147mg | 0.193mg | 0% |
| Methionine | 0.062mg | 0.176mg | 0% |
| Phenylalanine | 0.169mg | 0.494mg | 0% |
| Valine | 0.202mg | 0.42mg | 0% |
| Histidine | 0.077mg | 0.213mg | 0% |
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%
24%
Minerals Daily Need Coverage Score
63%
51%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 29.472g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 59)
Which food is cheaper?
Matzo is cheaper (difference - $2.6)
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)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.