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Coconut vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between coconut and puff pastry

  • Coconut has more manganese, copper, and fiber; however, puff pastry is higher in selenium, vitamin B1, vitamin B3, vitamin B2, and vitamin K.
  • Coconut covers your daily saturated fat needs 121% more than puff pastry.
  • Puff pastry contains 6 times less fiber than coconut. Coconut contains 9g of fiber, while puff pastry contains 1.5g.
  • Puff pastry has less saturated fat.

Food varieties used in this article are Nuts, coconut meat, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Coconut vs Puff pastry infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +474.2%
Contains more CopperCopper +278.3%
Contains more ZincZinc +103.7%
Contains more PhosphorusPhosphorus +88.3%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +203%
Contains more SeleniumSelenium +142.6%
~equal in Iron ~2.6mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +184.2%
Contains more CholineCholine +95.2%
Contains more Vitamin EVitamin E +129.2%
Contains more Vitamin B1Vitamin B1 +389.4%
Contains more Vitamin B2Vitamin B2 +1190%
Contains more Vitamin B3Vitamin B3 +603.7%
Contains more Vitamin KVitamin K +8050%
Contains more FolateFolate +111.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +535%
Contains more ProteinProtein +122.2%
Contains more FatsFats +15%
Contains more CarbsCarbs +200.1%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +519.5%
Contains more Poly. FatPolyunsaturated fat +5973.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Puff pastry
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Puff pastry DV% diff.
Polyunsaturated fat 0.366g 22.228g 146%
Saturated fat 29.698g 5.502g 110%
Manganese 1.5mg 0.495mg 44%
Copper 0.435mg 0.115mg 36%
Fiber 9g 1.5g 30%
Selenium 10.1µg 24.5µg 26%
Vitamin B1 0.066mg 0.323mg 21%
Vitamin B3 0.54mg 3.8mg 20%
Monounsaturated fat 1.425g 8.828g 19%
Vitamin B2 0.02mg 0.258mg 18%
Vitamin K 0.2µg 16.3µg 13%
Sodium 20mg 253mg 10%
Calories 354kcal 558kcal 10%
Carbs 15.23g 45.7g 10%
Potassium 356mg 62mg 9%
Phosphorus 113mg 60mg 8%
Fats 33.49g 38.5g 8%
Protein 3.33g 7.4g 8%
Folate 26µg 55µg 7%
Vitamin B5 0.3mg 0mg 6%
Zinc 1.1mg 0.54mg 5%
Vitamin C 3.3mg 0mg 4%
Magnesium 32mg 16mg 4%
Vitamin B6 0.054mg 0.019mg 3%
Vitamin E 0.24mg 0.55mg 2%
Iron 2.43mg 2.6mg 2%
Choline 12.1mg 6.2mg 1%
Net carbs 6.23g 44.2g N/A
Calcium 14mg 10mg 0%
Sugar 6.23g 0.75g N/A
Tryptophan 0.039mg 0.086mg 0%
Threonine 0.121mg 0.198mg 0%
Isoleucine 0.131mg 0.275mg 0%
Leucine 0.247mg 0.514mg 0%
Lysine 0.147mg 0.144mg 0%
Methionine 0.062mg 0.131mg 0%
Phenylalanine 0.169mg 0.367mg 0%
Valine 0.202mg 0.312mg 0%
Histidine 0.077mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
24%
Puff pastry
Minerals Daily Need Coverage Score
63%
Coconut
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 5.48g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 24.196g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 3)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 233mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.