Coconut vs. Nectarine — In-Depth Nutrition Comparison

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A recap on the differences between coconut and nectarine

Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and magnesium; however, nectarine is higher in vitamin A.
Coconut covers your daily saturated fat needs 148% more than nectarine.
Nectarine has less saturated fat.
The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Nectarines, raw.

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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

Nectarine

Contains more MagnesiumMagnesium	+255.6%
Contains more CalciumCalcium	+133.3%
Contains more PotassiumPotassium	+77.1%
Contains more IronIron	+767.9%
Contains more CopperCopper	+405.8%
Contains more ZincZinc	+547.1%
Contains more PhosphorusPhosphorus	+334.6%
Contains more ManganeseManganese	+2677.8%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-100%

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

Nectarine

Contains more Vitamin B1Vitamin B1	+94.1%
Contains more Vitamin B5Vitamin B5	+62.2%
Contains more Vitamin B6Vitamin B6	+116%
Contains more FolateFolate	+420%

Contains more Vitamin CVitamin C	+63.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+220.8%
Contains more Vitamin B2Vitamin B2	+35%
Contains more Vitamin B3Vitamin B3	+108.3%
Contains more Vitamin KVitamin K	+1000%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.025g	135%
Manganese	1.5mg	0.054mg	63%
Fats	33.49g	0.32g	51%
Copper	0.435mg	0.086mg	39%
Fiber	9g	1.7g	29%
Iron	2.43mg	0.28mg	27%
Selenium	10.1µg	0µg	18%
Calories	354kcal	44kcal	16%
Phosphorus	113mg	26mg	12%
Zinc	1.1mg	0.17mg	8%
Protein	3.33g	1.06g	5%
Magnesium	32mg	9mg	5%
Potassium	356mg	201mg	5%
Folate	26µg	5µg	5%
Vitamin E	0.24mg	0.77mg	4%
Vitamin B3	0.54mg	1.125mg	4%
Vitamin B1	0.066mg	0.034mg	3%
Monounsaturated fat	1.425g	0.088g	3%
Vitamin C	3.3mg	5.4mg	2%
Carbs	15.23g	10.55g	2%
Vitamin A	0µg	17µg	2%
Vitamin B5	0.3mg	0.185mg	2%
Vitamin B6	0.054mg	0.025mg	2%
Vitamin K	0.2µg	2.2µg	2%
Polyunsaturated fat	0.366g	0.113g	2%
Fructose		1.37g	2%
Calcium	14mg	6mg	1%
Sodium	20mg	0mg	1%
Vitamin B2	0.02mg	0.027mg	1%
Choline	12.1mg	6.2mg	1%
Protein per 100 calories	0.94g	2.4g	N/A
Calories per 10 g protein	1063kcal	415kcal	N/A
Weight per 100 calories	28g	227g	N/A
Unsaturated / Saturated Fat ratio	0.06	8	N/A
Net carbs	6.23g	8.85g	N/A
Sugar	6.23g	7.89g	N/A
Starch		0.07g	0%
Tryptophan	0.039mg	0.005mg	0%
Threonine	0.121mg	0.009mg	0%
Isoleucine	0.131mg	0.009mg	0%
Leucine	0.247mg	0.014mg	0%
Lysine	0.147mg	0.016mg	0%
Methionine	0.062mg	0.006mg	0%
Phenylalanine	0.169mg	0.021mg	0%
Valine	0.202mg	0.013mg	0%
Histidine	0.077mg	0.008mg	0%