Coconut vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between coconut and potatoes?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, yet potatoes are richer in vitamin B6 and vitamin C.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Coconut has 25 times more selenium than potatoes. Coconut has 10.1µg of selenium, while potatoes have 0.4µg.
- Potatoes contain less saturated fat.
- Coconut has a lower glycemic index than potatoes.
We used Nuts, coconut meat, raw and Potatoes, flesh, and skin, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +16.7% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +295.5% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +98.2% |
| Contains more ManganeseManganese | +650% |
| Contains more SeleniumSelenium | +2425% |
| Contains more PotassiumPotassium | +19.4% |
| Contains less SodiumSodium | -70% |
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 EVitamin E | +2300% |
| Contains more FolateFolate | +73.3% |
| Contains more Vitamin CVitamin C | +497% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +96.5% |
| Contains more Vitamin B6Vitamin B6 | +451.9% |
| Contains more Vitamin KVitamin K | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.025g | 135% |
| Manganese | 1.5mg | 0.2mg | 57% |
| Fats | 33.49g | 0.09g | 51% |
| Copper | 0.435mg | 0.11mg | 36% |
| Fiber | 9g | 2.1g | 28% |
| Iron | 2.43mg | 0.81mg | 20% |
| Vitamin B6 | 0.054mg | 0.298mg | 19% |
| Selenium | 10.1µg | 0.4µg | 18% |
| Vitamin C | 3.3mg | 19.7mg | 18% |
| Calories | 354kcal | 77kcal | 14% |
| Phosphorus | 113mg | 57mg | 8% |
| Zinc | 1.1mg | 0.3mg | 7% |
| Starch | 15.29g | 6% | |
| Monounsaturated fat | 1.425g | 0.002g | 4% |
| Folate | 26µg | 15µg | 3% |
| Vitamin B3 | 0.54mg | 1.061mg | 3% |
| Protein | 3.33g | 2.05g | 3% |
| Magnesium | 32mg | 23mg | 2% |
| Potassium | 356mg | 425mg | 2% |
| Polyunsaturated fat | 0.366g | 0.042g | 2% |
| Vitamin K | 0.2µg | 2µg | 2% |
| Vitamin E | 0.24mg | 0.01mg | 2% |
| Vitamin B1 | 0.066mg | 0.081mg | 1% |
| Vitamin B2 | 0.02mg | 0.032mg | 1% |
| Sodium | 20mg | 6mg | 1% |
| Carbs | 15.23g | 17.49g | 1% |
| Net carbs | 6.23g | 15.39g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 6.23g | 0.82g | N/A |
| Vitamin B5 | 0.3mg | 0.295mg | 0% |
| Choline | 12.1mg | 12.1mg | 0% |
| Tryptophan | 0.039mg | 0.021mg | 0% |
| Threonine | 0.121mg | 0.067mg | 0% |
| Isoleucine | 0.131mg | 0.066mg | 0% |
| Leucine | 0.247mg | 0.098mg | 0% |
| Lysine | 0.147mg | 0.107mg | 0% |
| Methionine | 0.062mg | 0.032mg | 0% |
| Phenylalanine | 0.169mg | 0.081mg | 0% |
| Valine | 0.202mg | 0.103mg | 0% |
| Histidine | 0.077mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.4% |
| Contains more FatsFats | +37111.1% |
| Contains more CarbsCarbs | +14.8% |
| Contains more WaterWater | +68.7% |
| Contains more OtherOther | +16.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +71150% |
| Contains more Poly. FatPolyunsaturated fat | +771.4% |
| Contains less Sat. FatSaturated fat | -99.9% |