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  6. Coconut vs. Quince

Coconut vs. Quince — In-Depth Nutrition Comparison

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Significant differences between coconut and quince

  • Coconut has more copper, fiber, iron, selenium, phosphorus, zinc, folate, and magnesium; however, quince is richer in vitamin C.
  • Coconut covers your daily saturated fat needs 148% more than quince.
  • Quince has 28 times less zinc than coconut. Coconut has 1.1mg of zinc, while quince has 0.04mg.
  • Quince contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of quince is 35.

Specific food types used in this comparison are Nuts, coconut meat, raw and Quinces, raw.

Infographic

Coconut vs Quince 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%
Quince
Quince
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +80.7%
Contains more IronIron +247.1%
Contains more CopperCopper +234.6%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +564.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1583.3%
Contains less SodiumSodium -80%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Quince
Quince
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 0.67% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +270.4%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Quince DV% diff.
Saturated fat 29.698g 0.01g 135%
Manganese 1.5mg 65%
Fats 33.49g 0.1g 51%
Copper 0.435mg 0.13mg 34%
Fiber 9g 1.9g 28%
Iron 2.43mg 0.7mg 22%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 57kcal 15%
Phosphorus 113mg 17mg 14%
Vitamin C 3.3mg 15mg 13%
Zinc 1.1mg 0.04mg 10%
Protein 3.33g 0.4g 6%
Magnesium 32mg 8mg 6%
Folate 26µg 3µg 6%
Potassium 356mg 197mg 5%
Vitamin B1 0.066mg 0.02mg 4%
Vitamin B5 0.3mg 0.081mg 4%
Monounsaturated fat 1.425g 0.036g 3%
Vitamin E 0.24mg 2%
Vitamin B3 0.54mg 0.2mg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.05g 2%
Sodium 20mg 4mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Vitamin B6 0.054mg 0.04mg 1%
Weight per 100 calories 28g 175g N/A
Unsaturated / Saturated Fat ratio 0.06 8.6 N/A
Net carbs 6.23g 13.4g N/A
Carbs 15.23g 15.3g 0%
Calcium 14mg 11mg 0%
Sugar 6.23g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
Quince
Quince
2
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more ProteinProtein +732.5%
Contains more FatsFats +33390%
Contains more OtherOther +140%
Contains more WaterWater +78.3%
~equal in Carbs ~15.3g

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
Quince
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +3858.3%
Contains more Poly. FatPolyunsaturated fat +632%
Contains less Sat. FatSaturated fat -100%

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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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.