Coconut vs. Pastrami — In-Depth Nutrition Comparison
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How are coconut and pastrami different?
- Coconut is higher in manganese, copper, and fiber; however, pastrami is richer in vitamin B12, zinc, vitamin B3, and selenium.
- Daily need coverage for saturated fat for coconut is 135% higher.
- Pastrami has less saturated fat.
- Coconut has a lower glycemic index (59) than pastrami (70).
Nuts, coconut meat, raw and Beef, cured, pastrami are the varieties used in this article.
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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 | +88.2% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +69.5% |
| Contains more CopperCopper | +378% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +5455.6% |
| Contains more ZincZinc | +352.7% |
| Contains more PhosphorusPhosphorus | +54.9% |
| Contains more SeleniumSelenium | +75.2% |
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 | +1000% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more FolateFolate | +333.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +705% |
| Contains more Vitamin B3Vitamin B3 | +688.9% |
| Contains more Vitamin B6Vitamin B6 | +309.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more CholineCholine | +574.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 2.681g | 123% |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Manganese | 1.5mg | 0.027mg | 64% |
| Sodium | 20mg | 1078mg | 46% |
| Fats | 33.49g | 5.82g | 43% |
| Copper | 0.435mg | 0.091mg | 38% |
| Protein | 3.33g | 21.8g | 37% |
| Fiber | 9g | 0g | 36% |
| Zinc | 1.1mg | 4.98mg | 35% |
| Cholesterol | 0mg | 68mg | 23% |
| Vitamin B3 | 0.54mg | 4.26mg | 23% |
| Selenium | 10.1µg | 17.7µg | 14% |
| Choline | 12.1mg | 81.6mg | 13% |
| Vitamin B6 | 0.054mg | 0.221mg | 13% |
| Vitamin B2 | 0.02mg | 0.161mg | 11% |
| Calories | 354kcal | 147kcal | 10% |
| Phosphorus | 113mg | 175mg | 9% |
| Carbs | 15.23g | 0.36g | 5% |
| Folate | 26µg | 6µg | 5% |
| Magnesium | 32mg | 17mg | 4% |
| Potassium | 356mg | 210mg | 4% |
| Vitamin C | 3.3mg | 0.3mg | 3% |
| Iron | 2.43mg | 2.22mg | 3% |
| Monounsaturated fat | 1.425g | 2.118g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.366g | 0.145g | 1% |
| Vitamin E | 0.24mg | 0.12mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin B5 | 0.3mg | 0.265mg | 1% |
| Vitamin B1 | 0.066mg | 0.052mg | 1% |
| Net carbs | 6.23g | 0.36g | N/A |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 6.23g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.2µg | 0.7µg | 0% |
| Tryptophan | 0.039mg | 0.141mg | 0% |
| Threonine | 0.121mg | 0.857mg | 0% |
| Isoleucine | 0.131mg | 0.976mg | 0% |
| Leucine | 0.247mg | 1.706mg | 0% |
| Lysine | 0.147mg | 1.812mg | 0% |
| Methionine | 0.062mg | 0.558mg | 0% |
| Phenylalanine | 0.169mg | 0.847mg | 0% |
| Valine | 0.202mg | 1.065mg | 0% |
| Histidine | 0.077mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +475.4% |
| Contains more CarbsCarbs | +4130.6% |
| Contains more ProteinProtein | +554.7% |
| Contains more WaterWater | +48% |
| Contains more OtherOther | +159.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +152.4% |
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +48.6% |
