Coconut vs. Pot roast — In-Depth Nutrition Comparison
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What are the differences between coconut and pot roast?
- Coconut is higher in manganese, copper, and fiber, yet pot roast is higher in vitamin B12, zinc, selenium, vitamin B3, and choline.
- Coconut's daily need coverage for saturated fat is 111% more.
- The amount of saturated fat in pot roast is lower.
- The glycemic index of pot roast is lower.
We used Nuts, coconut meat, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types 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 | +68.4% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more CopperCopper | +339.4% |
| Contains less SodiumSodium | -57.4% |
| Contains more ManganeseManganese | +14900% |
| Contains more CalciumCalcium | +14.3% |
| Contains more ZincZinc | +505.5% |
| Contains more PhosphorusPhosphorus | +54% |
| Contains more SeleniumSelenium | +167.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.9% |
| Contains more FolateFolate | +188.9% |
| Contains more Vitamin EVitamin E | +112.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +755% |
| Contains more Vitamin B3Vitamin B3 | +660.2% |
| Contains more Vitamin B5Vitamin B5 | +90.3% |
| Contains more Vitamin B6Vitamin B6 | +424.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more CholineCholine | +810.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 7.548g | 101% |
| Vitamin B12 | 0µg | 2.13µg | 89% |
| Manganese | 1.5mg | 0.01mg | 65% |
| Protein | 3.33g | 28.94g | 51% |
| Zinc | 1.1mg | 6.66mg | 51% |
| Cholesterol | 0mg | 116mg | 39% |
| Copper | 0.435mg | 0.099mg | 37% |
| Fiber | 9g | 0g | 36% |
| Selenium | 10.1µg | 27µg | 31% |
| Fats | 33.49g | 19.17g | 22% |
| Vitamin B3 | 0.54mg | 4.105mg | 22% |
| Choline | 12.1mg | 110.2mg | 18% |
| Vitamin B6 | 0.054mg | 0.283mg | 18% |
| Monounsaturated fat | 1.425g | 8.175g | 17% |
| Vitamin B2 | 0.02mg | 0.171mg | 12% |
| Phosphorus | 113mg | 174mg | 9% |
| Carbs | 15.23g | 0g | 5% |
| Vitamin B5 | 0.3mg | 0.571mg | 5% |
| Folate | 26µg | 9µg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Potassium | 356mg | 231mg | 4% |
| Calories | 354kcal | 297kcal | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin E | 0.24mg | 0.51mg | 2% |
| Polyunsaturated fat | 0.366g | 0.708g | 2% |
| Vitamin B1 | 0.066mg | 0.059mg | 1% |
| Sodium | 20mg | 47mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin K | 0.2µg | 1.8µg | 1% |
| Vitamin D | 0IU | 8IU | 1% |
| Net carbs | 6.23g | 0g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Iron | 2.43mg | 2.42mg | 0% |
| Sugar | 6.23g | 0g | N/A |
| Tryptophan | 0.039mg | 0.19mg | 0% |
| Threonine | 0.121mg | 1.156mg | 0% |
| Isoleucine | 0.131mg | 1.317mg | 0% |
| Leucine | 0.247mg | 2.302mg | 0% |
| Lysine | 0.147mg | 2.446mg | 0% |
| Methionine | 0.062mg | 0.754mg | 0% |
| Phenylalanine | 0.169mg | 1.143mg | 0% |
| Valine | 0.202mg | 1.436mg | 0% |
| Histidine | 0.077mg | 0.924mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +74.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-9700% |
| Contains more ProteinProtein | +769.1% |
| Contains more WaterWater | +10.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +473.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.4% |
