Coconut vs. Mustard — In-Depth Nutrition Comparison
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Significant differences between coconut and mustard
- Coconut has more manganese, copper, fiber, iron, and potassium; however, mustard is richer in selenium and vitamin B1.
- Coconut covers your daily saturated fat needs 147% more than mustard.
- Mustard has 6 times less copper than coconut. Coconut has 0.435mg of copper, while mustard has 0.074mg.
- Mustard contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of mustard is 32.
Specific food types used in this comparison are Nuts, coconut meat, raw and Mustard, prepared, yellow.
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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 PotassiumPotassium | +134.2% |
| Contains more IronIron | +50.9% |
| Contains more CopperCopper | +487.8% |
| Contains more ZincZinc | +71.9% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +255.5% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +350% |
| Contains more SeleniumSelenium | +231.7% |
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 Vitamin CVitamin C | +1000% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more FolateFolate | +271.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +168.2% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more CholineCholine | +85.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +902.7% |
| Contains more CarbsCarbs | +161.2% |
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +78.2% |
| Contains more OtherOther | +251% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +53.1% |
| Contains more Poly. FatPolyunsaturated fat | +111.5% |
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.214g | 134% |
| Manganese | 1.5mg | 0.422mg | 47% |
| Sodium | 20mg | 1104mg | 47% |
| Fats | 33.49g | 3.34g | 46% |
| Selenium | 10.1µg | 33.5µg | 43% |
| Copper | 0.435mg | 0.074mg | 40% |
| Fiber | 9g | 4g | 20% |
| Calories | 354kcal | 60kcal | 15% |
| Iron | 2.43mg | 1.61mg | 10% |
| Vitamin B1 | 0.066mg | 0.177mg | 9% |
| Potassium | 356mg | 152mg | 6% |
| Calcium | 14mg | 63mg | 5% |
| Folate | 26µg | 7µg | 5% |
| Magnesium | 32mg | 48mg | 4% |
| Zinc | 1.1mg | 0.64mg | 4% |
| Vitamin B2 | 0.02mg | 0.07mg | 4% |
| Polyunsaturated fat | 0.366g | 0.774g | 3% |
| Carbs | 15.23g | 5.83g | 3% |
| Vitamin C | 3.3mg | 0.3mg | 3% |
| Choline | 12.1mg | 22.4mg | 2% |
| Monounsaturated fat | 1.425g | 2.182g | 2% |
| Vitamin B6 | 0.054mg | 0.07mg | 1% |
| Vitamin K | 0.2µg | 1.4µg | 1% |
| Phosphorus | 113mg | 108mg | 1% |
| Vitamin B5 | 0.3mg | 0.254mg | 1% |
| Protein | 3.33g | 3.74g | 1% |
| Vitamin E | 0.24mg | 0.36mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 6.23g | 1.83g | N/A |
| Sugar | 6.23g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin B3 | 0.54mg | 0.565mg | 0% |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.039mg | 0.009mg | 0% |
| Threonine | 0.121mg | 0.167mg | 0% |
| Isoleucine | 0.131mg | 0.146mg | 0% |
| Leucine | 0.247mg | 0.292mg | 0% |
| Lysine | 0.147mg | 0.264mg | 0% |
| Methionine | 0.062mg | 0.076mg | 0% |
| Phenylalanine | 0.169mg | 0.161mg | 0% |
| Valine | 0.202mg | 0.189mg | 0% |
| Histidine | 0.077mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | 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%
10%
Minerals Daily Need Coverage Score
63%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 5.31g)
Which food is lower in Saturated fat?
Mustard is lower in Saturated fat (difference - 29.484g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 27)
Which food is cheaper?
Mustard is cheaper (difference - $0.5)
Which food is richer in vitamins?
Mustard is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1084mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.