Coconut vs. Olive — In-Depth Nutrition Comparison
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What are the differences between coconut and olive?
- Coconut is higher in manganese, fiber, copper, selenium, phosphorus, and potassium, yet olive is higher in iron and vitamin E.
- Coconut's daily need coverage for saturated fat is 141% more.
- Coconut has 75 times more manganese than olive. While coconut has 1.5mg of manganese, olive has only 0.02mg.
- The amount of saturated fat in olive is lower.
We used Nuts, coconut meat, raw and Olives, ripe, canned (small-extra large) types in this article.
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 | +700% |
| Contains more PotassiumPotassium | +4350% |
| Contains more CopperCopper | +73.3% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +3666.7% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +7400% |
| Contains more SeleniumSelenium | +1022.2% |
| Contains more CalciumCalcium | +528.6% |
| Contains more IronIron | +35.8% |
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 | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +2100% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1359.5% |
| Contains more Vitamin B5Vitamin B5 | +1900% |
| Contains more Vitamin B6Vitamin B6 | +500% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +17.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +587.5% |
| Contains more Vitamin KVitamin K | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +296.4% |
| Contains more FatsFats | +213.6% |
| Contains more CarbsCarbs | +143.3% |
| Contains more WaterWater | +70.2% |
| Contains more OtherOther | +132.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +453.5% |
| Contains more Poly. FatPolyunsaturated fat | +148.9% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 1.415g | 129% |
| Manganese | 1.5mg | 0.02mg | 64% |
| Fats | 33.49g | 10.68g | 35% |
| Sodium | 20mg | 735mg | 31% |
| Fiber | 9g | 3.2g | 23% |
| Copper | 0.435mg | 0.251mg | 20% |
| Selenium | 10.1µg | 0.9µg | 17% |
| Monounsaturated fat | 1.425g | 7.888g | 16% |
| Phosphorus | 113mg | 3mg | 16% |
| Calories | 354kcal | 115kcal | 12% |
| Iron | 2.43mg | 3.3mg | 11% |
| Potassium | 356mg | 8mg | 10% |
| Vitamin E | 0.24mg | 1.65mg | 9% |
| Zinc | 1.1mg | 0.22mg | 8% |
| Calcium | 14mg | 88mg | 7% |
| Magnesium | 32mg | 4mg | 7% |
| Folate | 26µg | 0µg | 7% |
| Vitamin B5 | 0.3mg | 0.015mg | 6% |
| Protein | 3.33g | 0.84g | 5% |
| Vitamin B1 | 0.066mg | 0.003mg | 5% |
| Polyunsaturated fat | 0.366g | 0.911g | 4% |
| Carbs | 15.23g | 6.26g | 3% |
| Vitamin B3 | 0.54mg | 0.037mg | 3% |
| Vitamin B6 | 0.054mg | 0.009mg | 3% |
| Vitamin C | 3.3mg | 0.9mg | 3% |
| Vitamin B2 | 0.02mg | 0mg | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin K | 0.2µg | 1.4µg | 1% |
| Net carbs | 6.23g | 3.06g | N/A |
| Sugar | 6.23g | 0g | N/A |
| Choline | 12.1mg | 10.3mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0.026mg | 0% |
| Isoleucine | 0.131mg | 0.031mg | 0% |
| Leucine | 0.247mg | 0.05mg | 0% |
| Lysine | 0.147mg | 0.032mg | 0% |
| Methionine | 0.062mg | 0.012mg | 0% |
| Phenylalanine | 0.169mg | 0.029mg | 0% |
| Valine | 0.202mg | 0.038mg | 0% |
| Histidine | 0.077mg | 0.023mg | 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%
4%
Minerals Daily Need Coverage Score
63%
35%
Comparison summary
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 28.283g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 715mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is cheaper?
Coconut is cheaper (difference - $0.9)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)