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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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Coconut vs Nectarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 CholineCholine +95.2%
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 Coconut Nectarine 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%
Folate 26µg 5µg 5%
Potassium 356mg 201mg 5%
Vitamin E 0.24mg 0.77mg 4%
Vitamin B3 0.54mg 1.125mg 4%
Monounsaturated fat 1.425g 0.088g 3%
Vitamin B1 0.066mg 0.034mg 3%
Vitamin A 0µg 17µg 2%
Vitamin B6 0.054mg 0.025mg 2%
Polyunsaturated fat 0.366g 0.113g 2%
Carbs 15.23g 10.55g 2%
Vitamin K 0.2µg 2.2µg 2%
Vitamin C 3.3mg 5.4mg 2%
Vitamin B5 0.3mg 0.185mg 2%
Fructose 1.37g 2%
Vitamin B2 0.02mg 0.027mg 1%
Choline 12.1mg 6.2mg 1%
Sodium 20mg 0mg 1%
Calcium 14mg 6mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +214.2%
Contains more FatsFats +10365.6%
Contains more CarbsCarbs +44.4%
Contains more OtherOther +100%
Contains more WaterWater +86.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1519.3%
Contains more Poly. FatPolyunsaturated fat +223.9%
Contains less Sat. FatSaturated fat -99.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.