Coconut vs. Roe — In-Depth Nutrition Comparison
Compare
Differences between coconut and roe
- Coconut has more manganese, fiber, copper, and iron, while roe has more vitamin B12, selenium, vitamin B2, and phosphorus.
- Roe's daily need coverage for vitamin B12 is 481% higher.
- The amount of saturated fat in roe is lower.
- Roe has a lower glycemic index. The glycemic index of roe is 27, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Fish, roe, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +25.8% |
| Contains more IronIron | +215.6% |
| Contains more CopperCopper | +239.8% |
| Contains less SodiumSodium | -82.9% |
| Contains more ManganeseManganese | +11438.5% |
| Contains more CalciumCalcium | +100% |
| Contains more ZincZinc | +16.4% |
| Contains more PhosphorusPhosphorus | +355.8% |
| Contains more SeleniumSelenium | +411.9% |
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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +397% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +319.7% |
| Contains more Vitamin B2Vitamin B2 | +4645% |
| Contains more Vitamin B3Vitamin B3 | +305.9% |
| Contains more Vitamin B5Vitamin B5 | +284.7% |
| Contains more Vitamin B6Vitamin B6 | +242.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +253.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Saturated fat | 29.698g | 1.866g | 127% |
| Selenium | 10.1µg | 51.7µg | 76% |
| Vitamin B2 | 0.02mg | 0.949mg | 71% |
| Manganese | 1.5mg | 0.013mg | 65% |
| Phosphorus | 113mg | 515mg | 57% |
| Protein | 3.33g | 28.62g | 51% |
| Fats | 33.49g | 8.23g | 39% |
| Fiber | 9g | 0g | 36% |
| Copper | 0.435mg | 0.128mg | 34% |
| Iron | 2.43mg | 0.77mg | 21% |
| Polyunsaturated fat | 0.366g | 3.404g | 20% |
| Vitamin B1 | 0.066mg | 0.277mg | 18% |
| Folate | 26µg | 92µg | 17% |
| Vitamin B5 | 0.3mg | 1.154mg | 17% |
| Vitamin C | 3.3mg | 16.4mg | 15% |
| Vitamin B6 | 0.054mg | 0.185mg | 10% |
| Vitamin B3 | 0.54mg | 2.192mg | 10% |
| Vitamin A | 0µg | 91µg | 10% |
| Calories | 354kcal | 204kcal | 8% |
| Sodium | 20mg | 117mg | 4% |
| Carbs | 15.23g | 1.92g | 4% |
| Vitamin E | 0.24mg | 2% | |
| Zinc | 1.1mg | 1.28mg | 2% |
| Potassium | 356mg | 283mg | 2% |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 1.425g | 2.129g | 2% |
| Calcium | 14mg | 28mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Net carbs | 6.23g | 1.92g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.375mg | 0% |
| Threonine | 0.121mg | 1.305mg | 0% |
| Isoleucine | 0.131mg | 1.465mg | 0% |
| Leucine | 0.247mg | 2.509mg | 0% |
| Lysine | 0.147mg | 2.179mg | 0% |
| Methionine | 0.062mg | 0.71mg | 0% |
| Phenylalanine | 0.169mg | 1.401mg | 0% |
| Valine | 0.202mg | 1.676mg | 0% |
| Histidine | 0.077mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +306.9% |
| Contains more CarbsCarbs | +693.2% |
| Contains more ProteinProtein | +759.5% |
| Contains more WaterWater | +24.8% |
| Contains more OtherOther | +170.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +49.4% |
| Contains more Poly. FatPolyunsaturated fat | +830.1% |
