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  6. Coconut vs. Mayonnaise

Coconut vs. Mayonnaise — In-Depth Nutrition Comparison

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How are coconut and mayonnaise different?

  • Coconut is higher in manganese, copper, fiber, iron, and selenium; however, mayonnaise is richer in vitamin K and vitamin E.
  • Daily need coverage for vitamin K for mayonnaise is 136% higher.
  • Mayonnaise has less saturated fat.

Nuts, coconut meat, raw and Salad dressing, mayonnaise, regular are the varieties used in this article.

Infographic

Coconut vs Mayonnaise 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.
Coconut
Coconut
10
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +1680%
Contains more IronIron +1057.1%
Contains more CopperCopper +2189.5%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +438.1%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +21328.6%
Contains more SeleniumSelenium +339.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +560%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +575%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +81400%
Contains more CholineCholine +182.6%
~equal in Vitamin B2 ~0.019mg

All nutrients comparison - raw data values

Nutrient Coconut Mayonnaise DV% diff.
Polyunsaturated fat 0.366g 44.69g 295%
Vitamin K 0.2µg 163µg 136%
Saturated fat 29.698g 11.703g 82%
Manganese 1.5mg 0.007mg 65%
Fats 33.49g 74.85g 64%
Copper 0.435mg 0.019mg 46%
Monounsaturated fat 1.425g 16.843g 39%
Fiber 9g 0g 36%
Iron 2.43mg 0.21mg 28%
Sodium 20mg 635mg 27%
Vitamin E 0.24mg 3.28mg 20%
Calories 354kcal 680kcal 16%
Selenium 10.1µg 2.3µg 14%
Cholesterol 0mg 42mg 14%
Phosphorus 113mg 21mg 13%
Potassium 356mg 20mg 10%
Zinc 1.1mg 0.15mg 9%
Magnesium 32mg 1mg 7%
Protein 3.33g 0.96g 5%
Folate 26µg 5µg 5%
Carbs 15.23g 0.57g 5%
Vitamin B1 0.066mg 0.01mg 5%
Vitamin B12 0µg 0.12µg 5%
Choline 12.1mg 34.2mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0.008mg 4%
Vitamin B5 0.3mg 0.172mg 3%
Vitamin B3 0.54mg 0mg 3%
Vitamin A 0µg 16µg 2%
Vitamin D 0µg 0.2µg 1%
Calcium 14mg 8mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 6.23g 0.57g N/A
Sugar 6.23g 0.57g N/A
Vitamin B2 0.02mg 0.019mg 0%
Trans fat 0.187g N/A
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.121mg 0.055mg 0%
Isoleucine 0.131mg 0.065mg 0%
Leucine 0.247mg 0.095mg 0%
Lysine 0.147mg 0.072mg 0%
Methionine 0.062mg 0.035mg 0%
Phenylalanine 0.169mg 0.057mg 0%
Valine 0.202mg 0.074mg 0%
Histidine 0.077mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +246.9%
Contains more CarbsCarbs +2571.9%
Contains more WaterWater +117%
Contains more FatsFats +123.5%
Contains more OtherOther +105.2%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Mono. FatMonounsaturated fat +1082%
Contains more Poly. FatPolyunsaturated fat +12110.4%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.