Coconut vs. Salsa — In-Depth Nutrition Comparison
Compare
Important differences between coconut and salsa
- Coconut has more copper, fiber, selenium, phosphorus, and zinc; however, salsa has more vitamin A and vitamin B6.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 25 times more selenium than salsa. Coconut has 10.1µg of selenium, while salsa has 0.4µg.
- Salsa is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and USDA Commodity, salsa.
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 | +100% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +31.9% |
| Contains more CopperCopper | +353.1% |
| Contains more ZincZinc | +547.1% |
| Contains more PhosphorusPhosphorus | +276.7% |
| Contains less SodiumSodium | -95.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2425% |
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 B1Vitamin B1 | +32% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +21.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B6Vitamin B6 | +175.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.029g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0.2g | 51% |
| Copper | 0.435mg | 0.096mg | 38% |
| Fiber | 9g | 1.4g | 30% |
| Selenium | 10.1µg | 0.4µg | 18% |
| Sodium | 20mg | 430mg | 18% |
| Calories | 354kcal | 36kcal | 16% |
| Phosphorus | 113mg | 30mg | 12% |
| Zinc | 1.1mg | 0.17mg | 8% |
| Vitamin B6 | 0.054mg | 0.149mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Magnesium | 32mg | 16mg | 4% |
| Monounsaturated fat | 1.425g | 0.016g | 4% |
| Protein | 3.33g | 1.5g | 4% |
| Potassium | 356mg | 270mg | 3% |
| Carbs | 15.23g | 7g | 3% |
| Vitamin A | 0µg | 28µg | 3% |
| Vitamin B3 | 0.54mg | 1.08mg | 3% |
| Iron | 2.43mg | 2.24mg | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.366g | 0.107g | 2% |
| Folate | 26µg | 19µg | 2% |
| Vitamin B1 | 0.066mg | 0.05mg | 1% |
| Vitamin B2 | 0.02mg | 0.03mg | 1% |
| Vitamin C | 3.3mg | 4mg | 1% |
| Net carbs | 6.23g | 5.6g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 6.23g | N/A | |
| 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
| Contains more ProteinProtein | +122% |
| Contains more FatsFats | +16645% |
| Contains more CarbsCarbs | +117.6% |
| Contains more WaterWater | +90.9% |
| Contains more OtherOther | +66.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8806.3% |
| Contains more Poly. FatPolyunsaturated fat | +242.1% |
| Contains less Sat. FatSaturated fat | -99.9% |
