Coconut vs. Nance fruit — In-Depth Nutrition Comparison
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Summary of differences between coconut and nance fruit
- Coconut has more manganese, copper, iron, selenium, phosphorus, zinc, and fiber; however, nance fruit is higher in vitamin C, vitamin K, and vitamin E.
- Nance fruit covers your daily need for vitamin C, 99% more than coconut.
- Coconut has 25 times more selenium than nance fruit. While coconut has 10.1µg of selenium, nance fruit has only 0.4µg.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Nance, frozen, unsweetened.
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 | +60% |
| Contains more PotassiumPotassium | +45.9% |
| Contains more IronIron | +539.5% |
| Contains more CopperCopper | +961% |
| Contains more ZincZinc | +1122.2% |
| Contains more PhosphorusPhosphorus | +1030% |
| Contains more ManganeseManganese | +504.8% |
| Contains more SeleniumSelenium | +2425% |
| Contains more CalciumCalcium | +228.6% |
| Contains less SodiumSodium | -85% |
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 B1Vitamin B1 | +340% |
| Contains more Vitamin B3Vitamin B3 | +86.2% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +157.1% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2703% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +420.8% |
| Contains more Vitamin KVitamin K | +5850% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.66 g
Fats:
1.16 g
Carbs:
16.97 g
Water:
80.64 g
Other:
0.57 g
| Contains more ProteinProtein | +404.5% |
| Contains more FatsFats | +2787.1% |
| Contains more OtherOther | +68.4% |
| Contains more CarbsCarbs | +11.4% |
| Contains more WaterWater | +71.6% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Vitamin C | 3.3mg | 92.5mg | 99% |
| Manganese | 1.5mg | 0.248mg | 54% |
| Fats | 33.49g | 1.16g | 50% |
| Copper | 0.435mg | 0.041mg | 44% |
| Iron | 2.43mg | 0.38mg | 26% |
| Selenium | 10.1µg | 0.4µg | 18% |
| Phosphorus | 113mg | 10mg | 15% |
| Calories | 354kcal | 73kcal | 14% |
| Vitamin K | 0.2µg | 11.9µg | 10% |
| Zinc | 1.1mg | 0.09mg | 9% |
| Vitamin E | 0.24mg | 1.25mg | 7% |
| Fructose | 4.73g | 6% | |
| Fiber | 9g | 7.5g | 6% |
| Protein | 3.33g | 0.66g | 5% |
| Folate | 26µg | 8µg | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.066mg | 0.015mg | 4% |
| Calcium | 14mg | 46mg | 3% |
| Vitamin B6 | 0.054mg | 0.021mg | 3% |
| Potassium | 356mg | 244mg | 3% |
| Magnesium | 32mg | 20mg | 3% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B5 | 0.3mg | 0.18mg | 2% |
| Vitamin B3 | 0.54mg | 0.29mg | 2% |
| Carbs | 15.23g | 16.97g | 1% |
| Sodium | 20mg | 3mg | 1% |
| Net carbs | 6.23g | 9.47g | N/A |
| Sugar | 6.23g | 8.31g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B2 | 0.02mg | 0.018mg | 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% |
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%
31%
Minerals Daily Need Coverage Score
63%
12%
Comparison summary
Which food is lower in Cholesterol?
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Nance fruit contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Nance fruit is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Nance fruit is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 2.08g)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins