Coconut vs. Fish sandwich — In-Depth Nutrition Comparison

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How are coconut and fish sandwiches different?

Coconut is higher in manganese, copper, fiber, and iron; however, fish sandwiches are richer in vitamin B12, selenium, and vitamin B1.
Daily need coverage for saturated fat for coconut is 139% higher.
Coconut contains 9 times more fiber than fish sandwiches. While coconut contains 9g of fiber, fish sandwiches contain only 1g.
Fish sandwiches have less saturated fat.

Nuts, coconut meat, raw and Fast foods, fish sandwich, with tartar sauce are the varieties 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.

Coconut

Fish sandwich

Contains more MagnesiumMagnesium	+28%
Contains more PotassiumPotassium	+72.8%
Contains more IronIron	+62%
Contains more CopperCopper	+480%
Contains more ZincZinc	+124.5%
Contains less SodiumSodium	-96.7%
Contains more ManganeseManganese	+468.2%

Contains more CalciumCalcium	+164.3%
Contains more SeleniumSelenium	+78.2%

~equal in Phosphorus ~116mg

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.

Coconut

Fish sandwich

Contains more Vitamin CVitamin C

+83.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+129.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+218.2%
Contains more Vitamin B2Vitamin B2	+600%
Contains more Vitamin B3Vitamin B3	+298.1%
Contains more Vitamin B5Vitamin B5	+23.3%
Contains more Vitamin B6Vitamin B6	+29.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+6700%
Contains more FolateFolate	+76.9%
Contains more CholineCholine	+138.8%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	1.949g	126%
Manganese	1.5mg	0.264mg	54%
Copper	0.435mg	0.075mg	40%
Polyunsaturated fat	0.366g	6.257g	39%
Fiber	9g	1g	32%
Fats	33.49g	12.45g	32%
Vitamin B12	0µg	0.68µg	28%
Sodium	20mg	602mg	25%
Selenium	10.1µg	18µg	14%
Protein	3.33g	10.29g	14%
Cholesterol	0mg	35mg	12%
Iron	2.43mg	1.5mg	12%
Vitamin B1	0.066mg	0.21mg	12%
Vitamin K	0.2µg	13.6µg	11%
Vitamin B3	0.54mg	2.15mg	10%
Vitamin B2	0.02mg	0.14mg	9%
Zinc	1.1mg	0.49mg	6%
Calories	354kcal	257kcal	5%
Folate	26µg	46µg	5%
Potassium	356mg	206mg	4%
Carbs	15.23g	26.69g	4%
Choline	12.1mg	28.9mg	3%
Monounsaturated fat	1.425g	2.595g	3%
Fructose		1.47g	2%
Vitamin C	3.3mg	1.8mg	2%
Magnesium	32mg	25mg	2%
Calcium	14mg	37mg	2%
Vitamin E	0.24mg	0.55mg	2%
Vitamin B6	0.054mg	0.07mg	1%
Vitamin B5	0.3mg	0.37mg	1%
Vitamin A	0µg	6µg	1%
Vitamin D	0IU	9IU	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	6.23g	25.69g	N/A
Sugar	6.23g	3.53g	N/A
Phosphorus	113mg	116mg	0%
Trans fat		0.08g	N/A
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%
Omega-3 - EPA	0g	0.029g	N/A
Omega-3 - DHA	0g	0.064g	N/A
Omega-3 - ALA		0.489g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.023g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.561g	N/A