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  6. Coconut vs. Sapodilla

Coconut vs. Sapodilla — In-Depth Nutrition Comparison

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What are the differences between coconut and sapodillas?

  • Coconut is higher in copper, iron, selenium, fiber, phosphorus, zinc, and vitamin B1, yet sapodillas are higher in vitamin C.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • The amount of saturated fat in sapodillas is lower.
  • The glycemic index of sapodillas is lower.

We used Nuts, coconut meat, raw and Sapodilla, raw types in this article.

Infographic

Coconut vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +203.8%
Contains more CopperCopper +405.8%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +841.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1583.3%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -40%

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 49% 0% 1% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Sapodilla DV% diff.
Saturated fat 29.698g 0.194g 134%
Manganese 1.5mg 65%
Fats 33.49g 1.1g 50%
Copper 0.435mg 0.086mg 39%
Iron 2.43mg 0.8mg 20%
Selenium 10.1µg 0.6µg 17%
Fiber 9g 5.3g 15%
Calories 354kcal 83kcal 14%
Phosphorus 113mg 12mg 14%
Vitamin C 3.3mg 14.7mg 13%
Zinc 1.1mg 0.1mg 9%
Protein 3.33g 0.44g 6%
Vitamin B1 0.066mg 0mg 6%
Magnesium 32mg 12mg 5%
Potassium 356mg 193mg 5%
Folate 26µg 14µg 3%
Carbs 15.23g 19.96g 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.54mg 0.2mg 2%
Choline 12.1mg 2%
Monounsaturated fat 1.425g 0.521g 2%
Polyunsaturated fat 0.366g 0.011g 2%
Calcium 14mg 21mg 1%
Vitamin B5 0.3mg 0.252mg 1%
Vitamin B6 0.054mg 0.037mg 1%
Weight per 100 calories 28g 120g N/A
Unsaturated / Saturated Fat ratio 0.06 2.7 N/A
Net carbs 6.23g 14.66g N/A
Sugar 6.23g N/A
Sodium 20mg 12mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.005mg 0%
Threonine 0.121mg 0.012mg 0%
Isoleucine 0.131mg 0.015mg 0%
Leucine 0.247mg 0.024mg 0%
Lysine 0.147mg 0.039mg 0%
Methionine 0.062mg 0.003mg 0%
Phenylalanine 0.169mg 0.013mg 0%
Valine 0.202mg 0.016mg 0%
Histidine 0.077mg 0.016mg 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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +656.8%
Contains more FatsFats +2944.5%
Contains more OtherOther +92%
Contains more CarbsCarbs +31.1%
Contains more WaterWater +66%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +173.5%
Contains more Poly. FatPolyunsaturated fat +3227.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.