Coconut vs. Potato bread — In-Depth Nutrition Comparison
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A recap on differences between coconut and potato bread
- Coconut has more manganese, copper, and fiber; however, potato bread is higher in phosphorus, folate, calcium, vitamin B6, and potassium.
- Coconut covers your daily saturated fat needs 148% more than potato bread.
- Potato bread contains 6 times less manganese than coconut. Coconut contains 1.5mg of manganese, while potato bread contains 0.253mg.
- Potato bread has less saturated fat.
Food varieties used in this article are Nuts, coconut meat, raw and Bread, potato.
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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 | +14.3% |
| Contains more CopperCopper | +362.8% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +492.9% |
| Contains more CalciumCalcium | +1242.9% |
| Contains more PotassiumPotassium | +101.7% |
| Contains more ZincZinc | +30.9% |
| Contains more PhosphorusPhosphorus | +226.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +95.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +184.8% |
| Contains more Vitamin B2Vitamin B2 | +430% |
| Contains more Vitamin B3Vitamin B3 | +131.5% |
| Contains more Vitamin B5Vitamin B5 | +172.3% |
| Contains more Vitamin B6Vitamin B6 | +329.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3300% |
| Contains more FolateFolate | +384.6% |
| Contains more CholineCholine | +52.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more FatsFats | +970% |
| Contains more WaterWater | +40.1% |
| Contains more ProteinProtein | +275.4% |
| Contains more CarbsCarbs | +209.1% |
| Contains more OtherOther | +290.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0g | 135% |
| Manganese | 1.5mg | 0.253mg | 54% |
| Fats | 33.49g | 3.13g | 47% |
| Copper | 0.435mg | 0.094mg | 38% |
| Phosphorus | 113mg | 369mg | 37% |
| Folate | 26µg | 126µg | 25% |
| Protein | 3.33g | 12.5g | 18% |
| Calcium | 14mg | 188mg | 17% |
| Sodium | 20mg | 375mg | 15% |
| Vitamin B6 | 0.054mg | 0.232mg | 14% |
| Fiber | 9g | 6.3g | 11% |
| Potassium | 356mg | 718mg | 11% |
| Carbs | 15.23g | 47.07g | 11% |
| Vitamin B1 | 0.066mg | 0.188mg | 10% |
| Vitamin B5 | 0.3mg | 0.817mg | 10% |
| Vitamin B2 | 0.02mg | 0.106mg | 7% |
| Vitamin K | 0.2µg | 6.8µg | 6% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Vitamin B3 | 0.54mg | 1.25mg | 4% |
| Calories | 354kcal | 266kcal | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0g | 4% |
| Vitamin A | 0µg | 24µg | 3% |
| Zinc | 1.1mg | 1.44mg | 3% |
| Vitamin E | 0.24mg | 0.47mg | 2% |
| Iron | 2.43mg | 2.25mg | 2% |
| Polyunsaturated fat | 0.366g | 0g | 2% |
| Choline | 12.1mg | 18.4mg | 1% |
| Selenium | 10.1µg | 9.5µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 32mg | 28mg | 1% |
| Net carbs | 6.23g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 6.23g | 9.38g | N/A |
| Tryptophan | 0.039mg | 0.081mg | 0% |
| Threonine | 0.121mg | 0.224mg | 0% |
| Isoleucine | 0.131mg | 0.268mg | 0% |
| Leucine | 0.247mg | 0.44mg | 0% |
| Lysine | 0.147mg | 0.311mg | 0% |
| Methionine | 0.062mg | 0.112mg | 0% |
| Phenylalanine | 0.169mg | 0.285mg | 0% |
| Valine | 0.202mg | 0.305mg | 0% |
| Histidine | 0.077mg | 0.143mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
27%
Minerals Daily Need Coverage Score
63%
59%
Comparison summary
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Potato bread is cheaper (difference - $2.6)
Which food is richer in vitamins?
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 3.15g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 355mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.