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% |
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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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 | |
|
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?
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%
24%
Minerals Daily Need Coverage Score
63%
43%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 5.48g)
Which food is lower in Saturated fat?
Puff pastry is lower in Saturated fat (difference - 24.196g)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 3)
Which food is cheaper?
Puff pastry is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 233mg)
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.