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  6. Coconut vs. Pacific saury raw

Coconut vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the main differences between coconut and pacific saury raw?

  • Coconut is richer in manganese, copper, fiber, and iron, yet pacific saury raw is richer in vitamin B12, vitamin D, phosphorus, and vitamin B3.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Pacific saury raw contains less saturated fat.
  • Pacific saury raw has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Fish, pike, northern, raw types in this comparison.

Infographic

Coconut vs Pacific saury raw infographic
Infographic link

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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +341.8%
Contains more CopperCopper +752.9%
Contains more ZincZinc +64.2%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +525%
Contains more CalciumCalcium +307.1%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +24.8%
~equal in Magnesium ~31mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +73.3%
Contains more Vitamin CVitamin C +15.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +325.9%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%

All nutrients comparison - raw data values

Nutrient Coconut Pacific saury raw DV% diff.
Saturated fat 29.698g 0.118g 134%
Vitamin B12 0µg 2µg 83%
Manganese 1.5mg 0.24mg 55%
Fats 33.49g 0.69g 50%
Copper 0.435mg 0.051mg 43%
Fiber 9g 0g 36%
Protein 3.33g 19.26g 32%
Iron 2.43mg 0.55mg 24%
Phosphorus 113mg 220mg 15%
Vitamin D 0µg 2.5µg 13%
Calories 354kcal 88kcal 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.54mg 2.3mg 11%
Choline 12.1mg 65mg 10%
Vitamin B5 0.3mg 0.75mg 9%
Vitamin B6 0.054mg 0.117mg 5%
Carbs 15.23g 0g 5%
Selenium 10.1µg 12.6µg 5%
Calcium 14mg 57mg 4%
Zinc 1.1mg 0.67mg 4%
Potassium 356mg 259mg 3%
Folate 26µg 15µg 3%
Monounsaturated fat 1.425g 0.157g 3%
Vitamin B2 0.02mg 0.063mg 3%
Vitamin A 0µg 21µg 2%
Polyunsaturated fat 0.366g 0.202g 1%
Vitamin B1 0.066mg 0.058mg 1%
Vitamin C 3.3mg 3.8mg 1%
Sodium 20mg 39mg 1%
Net carbs 6.23g 0g N/A
Magnesium 32mg 31mg 0%
Sugar 6.23g 0g N/A
Vitamin E 0.24mg 0.2mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.216mg 0%
Threonine 0.121mg 0.844mg 0%
Isoleucine 0.131mg 0.887mg 0%
Leucine 0.247mg 1.565mg 0%
Lysine 0.147mg 1.768mg 0%
Methionine 0.062mg 0.57mg 0%
Phenylalanine 0.169mg 0.752mg 0%
Valine 0.202mg 0.992mg 0%
Histidine 0.077mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +4753.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +478.4%
Contains more WaterWater +68%
Contains more OtherOther +17.7%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +807.6%
Contains more Poly. FatPolyunsaturated fat +81.2%
Contains less Sat. FatSaturated fat -99.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.