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  6. Coconut vs. Peach

Coconut vs. Peach — In-Depth Nutrition Comparison

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Significant differences between coconut and peach

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and folate; however, peach is richer in vitamin A.
  • Coconut covers your daily saturated fat needs 148% more than peach.
  • Peach has 101 times less selenium than coconut. Coconut has 10.1µg of selenium, while peach has 0.1µg.
  • Peach contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of peach is 42.

Specific food types used in this comparison are Nuts, coconut meat, raw and Peaches, yellow, raw.

Infographic

Coconut vs Peach 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%
Peach
Peach
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +872%
Contains more CopperCopper +539.7%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +465%
Contains more ManganeseManganese +2359%
Contains more SeleniumSelenium +10000%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Peach
Peach
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 5.3% 15% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +96.1%
Contains more Vitamin B6Vitamin B6 +116%
Contains more FolateFolate +550%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin KVitamin K +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Peach DV% diff.
Saturated fat 29.698g 0.019g 135%
Manganese 1.5mg 0.061mg 63%
Fats 33.49g 0.25g 51%
Copper 0.435mg 0.068mg 41%
Fiber 9g 1.5g 30%
Iron 2.43mg 0.25mg 27%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 39kcal 16%
Phosphorus 113mg 20mg 13%
Zinc 1.1mg 0.17mg 8%
Folate 26µg 4µg 6%
Protein 3.33g 0.91g 5%
Magnesium 32mg 9mg 5%
Potassium 356mg 190mg 5%
Vitamin C 3.3mg 6.6mg 4%
Vitamin B1 0.066mg 0.024mg 4%
Vitamin E 0.24mg 0.73mg 3%
Vitamin B5 0.3mg 0.153mg 3%
Monounsaturated fat 1.425g 0.067g 3%
Carbs 15.23g 9.54g 2%
Vitamin A 0µg 16µg 2%
Vitamin B3 0.54mg 0.806mg 2%
Vitamin B6 0.054mg 0.025mg 2%
Vitamin K 0.2µg 2.6µg 2%
Polyunsaturated fat 0.366g 0.086g 2%
Fructose 1.53g 2%
Calcium 14mg 6mg 1%
Sodium 20mg 0mg 1%
Vitamin B2 0.02mg 0.031mg 1%
Choline 12.1mg 6.1mg 1%
Protein per 100 calories 0.94g 2.3g N/A
Calories per 10 g protein 1063kcal 429kcal N/A
Weight per 100 calories 28g 256g N/A
Unsaturated / Saturated Fat ratio 0.06 8.1 N/A
Net carbs 6.23g 8.04g N/A
Sugar 6.23g 8.39g N/A
Tryptophan 0.039mg 0.01mg 0%
Threonine 0.121mg 0.016mg 0%
Isoleucine 0.131mg 0.017mg 0%
Leucine 0.247mg 0.027mg 0%
Lysine 0.147mg 0.03mg 0%
Methionine 0.062mg 0.01mg 0%
Phenylalanine 0.169mg 0.019mg 0%
Valine 0.202mg 0.022mg 0%
Histidine 0.077mg 0.013mg 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
Peach
Peach
1
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +265.9%
Contains more FatsFats +13296%
Contains more CarbsCarbs +59.6%
Contains more OtherOther +123.3%
Contains more WaterWater +89.1%

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
Peach
Peach
1
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +2026.9%
Contains more Poly. FatPolyunsaturated fat +325.6%
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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.