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Coconut vs. Pineapple — In-Depth Nutrition Comparison

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Significant differences between coconut and pineapple

  • Coconut has more copper, fiber, iron, manganese, selenium, phosphorus, zinc, and potassium; however, pineapple is richer in vitamin C.
  • Coconut covers your daily saturated fat needs 148% more than pineapple.
  • Pineapple has 101 times less selenium than coconut. Coconut has 10.1µg of selenium, while pineapple has 0.1µg.
  • Pineapple contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Pineapple, raw, all varieties.

Infographic

Coconut vs Pineapple 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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +226.6%
Contains more IronIron +737.9%
Contains more CopperCopper +295.5%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +1312.5%
Contains more ManganeseManganese +61.8%
Contains more SeleniumSelenium +10000%
Contains less SodiumSodium -95%
~equal in Calcium ~13mg

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B5Vitamin B5 +40.8%
Contains more FolateFolate +44.4%
Contains more CholineCholine +120%
Contains more Vitamin CVitamin C +1348.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more Vitamin KVitamin K +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Pineapple DV% diff.
Saturated fat 29.698g 0.009g 135%
Fats 33.49g 0.12g 51%
Vitamin C 3.3mg 47.8mg 49%
Copper 0.435mg 0.11mg 36%
Fiber 9g 1.4g 30%
Iron 2.43mg 0.29mg 27%
Manganese 1.5mg 0.927mg 25%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 50kcal 15%
Phosphorus 113mg 8mg 15%
Zinc 1.1mg 0.12mg 9%
Potassium 356mg 109mg 7%
Protein 3.33g 0.54g 6%
Magnesium 32mg 12mg 5%
Monounsaturated fat 1.425g 0.013g 4%
Vitamin B6 0.054mg 0.112mg 4%
Fructose 2.12g 3%
Vitamin B5 0.3mg 0.213mg 2%
Polyunsaturated fat 0.366g 0.04g 2%
Folate 26µg 18µg 2%
Vitamin E 0.24mg 0.02mg 1%
Carbs 15.23g 13.12g 1%
Choline 12.1mg 5.5mg 1%
Vitamin B1 0.066mg 0.079mg 1%
Sodium 20mg 1mg 1%
Vitamin B2 0.02mg 0.032mg 1%
Net carbs 6.23g 11.72g N/A
Calcium 14mg 13mg 0%
Sugar 6.23g 9.85g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.54mg 0.5mg 0%
Vitamin K 0.2µg 0.7µg 0%
Tryptophan 0.039mg 0.005mg 0%
Threonine 0.121mg 0.019mg 0%
Isoleucine 0.131mg 0.019mg 0%
Leucine 0.247mg 0.024mg 0%
Lysine 0.147mg 0.026mg 0%
Methionine 0.062mg 0.012mg 0%
Phenylalanine 0.169mg 0.021mg 0%
Valine 0.202mg 0.024mg 0%
Histidine 0.077mg 0.01mg 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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +516.7%
Contains more FatsFats +27808.3%
Contains more CarbsCarbs +16.1%
Contains more OtherOther +336.4%
Contains more WaterWater +83%

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +10861.5%
Contains more Poly. FatPolyunsaturated fat +815%
Contains less Sat. FatSaturated fat -100%

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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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.