Coconut vs. Potato salad — In-Depth Nutrition Comparison
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How are coconut and potato salad different?
- Coconut is richer in manganese, copper, fiber, iron, selenium, and phosphorus, while potato salad is higher in vitamin C.
- Coconut covers your daily need for saturated fat, 141% more than potato salad.
- Coconut contains 15 times more manganese than potato salad. Coconut contains 1.5mg of manganese, while potato salad contains 0.101mg.
- Potato salad is lower in saturated fat.
- Coconut has a higher glycemic index (59) than potato salad (45).
Nuts, coconut meat, raw and Potato salad, home-prepared types were used in this article.
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 | +113.3% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more IronIron | +273.8% |
| Contains more CopperCopper | +268.6% |
| Contains more ZincZinc | +254.8% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +1385.1% |
| Contains more SeleniumSelenium | +146.3% |
| Contains more CalciumCalcium | +35.7% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +271.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +203% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +64.8% |
| Contains more Vitamin B5Vitamin B5 | +78% |
| Contains more Vitamin B6Vitamin B6 | +161.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.429g | 128% |
| Manganese | 1.5mg | 0.101mg | 61% |
| Fats | 33.49g | 8.2g | 39% |
| Copper | 0.435mg | 0.118mg | 35% |
| Fiber | 9g | 1.3g | 31% |
| Cholesterol | 0mg | 68mg | 23% |
| Iron | 2.43mg | 0.65mg | 22% |
| Polyunsaturated fat | 0.366g | 3.737g | 22% |
| Sodium | 20mg | 529mg | 22% |
| Calories | 354kcal | 143kcal | 11% |
| Selenium | 10.1µg | 4.1µg | 11% |
| Phosphorus | 113mg | 52mg | 9% |
| Vitamin B6 | 0.054mg | 0.141mg | 7% |
| Zinc | 1.1mg | 0.31mg | 7% |
| Vitamin C | 3.3mg | 10mg | 7% |
| Folate | 26µg | 7µg | 5% |
| Vitamin B5 | 0.3mg | 0.534mg | 5% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Monounsaturated fat | 1.425g | 2.48g | 3% |
| Potassium | 356mg | 254mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B3 | 0.54mg | 0.89mg | 2% |
| Vitamin B1 | 0.066mg | 0.077mg | 1% |
| Protein | 3.33g | 2.68g | 1% |
| Carbs | 15.23g | 11.17g | 1% |
| Calcium | 14mg | 19mg | 1% |
| Net carbs | 6.23g | 9.87g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.042mg | 0% |
| Threonine | 0.121mg | 0.116mg | 0% |
| Isoleucine | 0.131mg | 0.141mg | 0% |
| Leucine | 0.247mg | 0.202mg | 0% |
| Lysine | 0.147mg | 0.171mg | 0% |
| Methionine | 0.062mg | 0.066mg | 0% |
| Phenylalanine | 0.169mg | 0.135mg | 0% |
| Valine | 0.202mg | 0.172mg | 0% |
| Histidine | 0.077mg | 0.062mg | 0% |
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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +24.3% |
| Contains more FatsFats | +308.4% |
| Contains more CarbsCarbs | +36.3% |
| Contains more WaterWater | +61.7% |
| Contains more OtherOther | +103.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +74% |
| Contains more Poly. FatPolyunsaturated fat | +921% |
