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  6. Coconut vs. Rose hips

Coconut vs. Rose hips — In-Depth Nutrition Comparison

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What are the differences between coconut and rose hips?

  • Coconut is higher in copper, manganese, and iron, yet rose hips are higher in vitamin C, vitamin A, fiber, vitamin E, vitamin K, calcium, and vitamin B2.
  • Rose hips' daily need coverage for vitamin C is 470% more.
  • Coconut has 4 times more copper than rose hips. While coconut has 0.435mg of copper, rose hips have only 0.113mg.

We used Nuts, coconut meat, raw and Rose Hips, wild (Northern Plains Indians) types in this article.

Infographic

Coconut vs Rose hips 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.
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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more IronIron +129.2%
Contains more CopperCopper +285%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +85.2%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +115.6%
Contains more CalciumCalcium +1107.1%
Contains more PotassiumPotassium +20.5%
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%
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 1420% 0% 72% 117% 4% 38% 24% 48% 18% 0% 65% 2.3%
Contains more Vitamin B1Vitamin B1 +312.5%
Contains more FolateFolate +766.7%
Contains more Vitamin CVitamin C +12809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2333.3%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B5Vitamin B5 +166.7%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +12850%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coconut Rose hips DV% diff.
Vitamin C 3.3mg 426mg 470%
Saturated fat 29.698g 135%
Fiber 9g 24.1g 60%
Fats 33.49g 0.34g 51%
Vitamin E 0.24mg 5.84mg 37%
Copper 0.435mg 0.113mg 36%
Vitamin A 0µg 217µg 24%
Manganese 1.5mg 1.02mg 21%
Vitamin K 0.2µg 25.9µg 21%
Selenium 10.1µg 18%
Iron 2.43mg 1.06mg 17%
Calcium 14mg 169mg 16%
Vitamin B2 0.02mg 0.166mg 11%
Calories 354kcal 162kcal 10%
Vitamin B5 0.3mg 0.8mg 10%
Magnesium 32mg 69mg 9%
Carbs 15.23g 38.22g 8%
Zinc 1.1mg 0.25mg 8%
Phosphorus 113mg 61mg 7%
Folate 26µg 3µg 6%
Vitamin B3 0.54mg 1.3mg 5%
Vitamin B1 0.066mg 0.016mg 4%
Monounsaturated fat 1.425g 4%
Protein 3.33g 1.6g 3%
Potassium 356mg 429mg 2%
Vitamin B6 0.054mg 0.076mg 2%
Polyunsaturated fat 0.366g 2%
Sodium 20mg 4mg 1%
Fructose 1.16g 1%
Weight per 100 calories 28g 62g N/A
Unsaturated / Saturated Fat ratio 0.06 N/A
Net carbs 6.23g 14.12g N/A
Sugar 6.23g 2.58g N/A
Choline 12.1mg 12mg 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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +108.1%
Contains more FatsFats +9750%
Contains more CarbsCarbs +151%
Contains more WaterWater +24.8%
Contains more OtherOther +22.9%

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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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.