Coconut vs. Minestrone — In-Depth Nutrition Comparison

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The main differences between coconut and minestrone

Coconut has more manganese, copper, fiber, iron, phosphorus, zinc, and magnesium; however, minestrone has more vitamin A.
Daily need coverage for saturated fat for coconut is 147% higher.
Minestrone has 23 times less fiber than coconut. Coconut has 9g of fiber, while minestrone has 0.4g.
Minestrone is lower in saturated fat.
Coconut has a higher glycemic index than minestrone.

Food types used in this article are Nuts, coconut meat, raw and Soup, minestrone, canned, prepared with equal volume water.

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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

Minestrone

Contains more MagnesiumMagnesium	+966.7%
Contains more PotassiumPotassium	+173.8%
Contains more IronIron	+539.5%
Contains more CopperCopper	+752.9%
Contains more ZincZinc	+254.8%
Contains more PhosphorusPhosphorus	+391.3%
Contains less SodiumSodium	-92.1%
Contains more ManganeseManganese	+886.8%
Contains more SeleniumSelenium	+∞%

~equal in Calcium ~14mg

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

Minestrone

Contains more Vitamin CVitamin C	+560%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+200%
Contains more Vitamin B3Vitamin B3	+38.1%
Contains more Vitamin B5Vitamin B5	+114.3%
Contains more Vitamin B6Vitamin B6	+31.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+73.3%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.018mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.23g	134%
Manganese	1.5mg	0.152mg	59%
Fats	33.49g	1.04g	50%
Copper	0.435mg	0.051mg	43%
Fiber	9g	0.4g	34%
Iron	2.43mg	0.38mg	26%
Selenium	10.1µg		18%
Calories	354kcal	34kcal	16%
Phosphorus	113mg	23mg	13%
Sodium	20mg	254mg	10%
Magnesium	32mg	3mg	7%
Potassium	356mg	130mg	7%
Zinc	1.1mg	0.31mg	7%
Vitamin A	0µg	49µg	5%
Vitamin B1	0.066mg	0.022mg	4%
Carbs	15.23g	4.66g	4%
Vitamin B5	0.3mg	0.14mg	3%
Vitamin C	3.3mg	0.5mg	3%
Monounsaturated fat	1.425g	0.29g	3%
Folate	26µg	15µg	3%
Protein	3.33g	1.77g	3%
Choline	12.1mg		2%
Vitamin E	0.24mg		2%
Vitamin B3	0.54mg	0.391mg	1%
Vitamin B6	0.054mg	0.041mg	1%
Polyunsaturated fat	0.366g	0.46g	1%
Net carbs	6.23g	4.26g	N/A
Cholesterol	0mg	1mg	0%
Calcium	14mg	14mg	0%
Sugar	6.23g		N/A
Vitamin B2	0.02mg	0.018mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.039mg	0.013mg	0%
Threonine	0.121mg	0.043mg	0%
Isoleucine	0.131mg	0.054mg	0%
Leucine	0.247mg	0.098mg	0%
Lysine	0.147mg	0.076mg	0%
Methionine	0.062mg	0.018mg	0%
Phenylalanine	0.169mg	0.064mg	0%
Valine	0.202mg	0.074mg	0%
Histidine	0.077mg	0.03mg	0%