Coconut vs. Salmonberries — In-Depth Nutrition Comparison
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How are Coconut and Salmonberries different?
- Coconut is richer in Copper, Fiber, Iron, Manganese, Phosphorus, Zinc, and Potassium, while Salmonberries are higher in Vitamin K, Vitamin E , and Vitamin C.
- Coconut covers your daily need of Copper 45% more than Salmonberries.
- Coconut contains 6 times more Iron than Salmonberries. Coconut contains 2.43mg of Iron, while Salmonberries contain 0.4mg.
Nuts, coconut meat, raw and Salmonberries, raw (Alaska Native) types were used in this article.
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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 | +113.3% |
| Contains more PotassiumPotassium | +223.6% |
| Contains more IronIron | +507.5% |
| Contains more CopperCopper | +1350% |
| Contains more ZincZinc | +292.9% |
| Contains more PhosphorusPhosphorus | +318.5% |
| Contains more ManganeseManganese | +36.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -30% |
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 B1Vitamin B1 | +61% |
| Contains more Vitamin B3Vitamin B3 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +79.6% |
| Contains more FolateFolate | +52.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +178.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +570.8% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more Vitamin KVitamin K | +7300% |
~equal in
Vitamin D
~µg
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:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
| Contains more ProteinProtein | +291.8% |
| Contains more FatsFats | +10048.5% |
| Contains more CarbsCarbs | +51.5% |
| Contains more OtherOther | +71.4% |
| Contains more WaterWater | +87.7% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 47kcal |
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| Protein | 3.33g | 0.85g |
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| Fats | 33.49g | 0.33g |
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| Vitamin C | 3.3mg | 9.2mg |
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| Net carbs | 6.23g | 8.15g |
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| Carbs | 15.23g | 10.05g |
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| Magnesium | 32mg | 15mg |
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| Calcium | 14mg | 13mg |
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| Potassium | 356mg | 110mg |
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| Iron | 2.43mg | 0.4mg |
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| Sugar | 6.23g | 3.66g |
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| Fiber | 9g | 1.9g |
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| Copper | 0.435mg | 0.03mg |
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| Zinc | 1.1mg | 0.28mg |
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| Phosphorus | 113mg | 27mg |
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| Sodium | 20mg | 14mg |
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| Vitamin A | 0IU | 496IU |
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| Vitamin A RAE | 0µg | 50µg |
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| Vitamin E | 0.24mg | 1.61mg |
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| Manganese | 1.5mg | 1.1mg |
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| Selenium | 10.1µg |
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| Vitamin B1 | 0.066mg | 0.041mg |
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| Vitamin B2 | 0.02mg | 0.062mg |
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| Vitamin B3 | 0.54mg | 0.466mg |
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| Vitamin B5 | 0.3mg | 0.167mg |
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| Vitamin B6 | 0.054mg | 0.078mg |
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| Vitamin K | 0.2µg | 14.8µg |
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| Folate | 26µg | 17µg |
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| Choline | 12.1mg |
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| Saturated Fat | 29.698g |
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| Monounsaturated Fat | 1.425g |
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| Polyunsaturated fat | 0.366g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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| Fructose | 1.75g |
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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%
16%
Minerals Daily Need Coverage Score
63%
21%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Salmonberries is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Salmonberries contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Salmonberries is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Salmonberries is lower in glycemic index (difference - 59)
Which food is cheaper?
Salmonberries is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut is relatively richer in minerals
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.