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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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:
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
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
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% |
