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% |
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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
17%
Minerals Daily Need Coverage Score
63%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 5.41g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 29.673g)
Which food is cheaper?
Potato is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.