Coconut vs. Sauerkraut — In-Depth Nutrition Comparison
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Summary of differences between coconut and sauerkraut
- Coconut has more manganese, copper, fiber, selenium, phosphorus, and iron; however, sauerkraut is higher in vitamin C and vitamin K.
- Coconut covers your daily need for saturated fat, 148% more than sauerkraut.
- Coconut has 17 times more selenium than sauerkraut. While coconut has 10.1µg of selenium, sauerkraut has only 0.6µg.
- Sauerkraut has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Sauerkraut, canned, solids and liquids.
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.
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more PotassiumPotassium | +109.4% |
| Contains more IronIron | +65.3% |
| Contains more CopperCopper | +353.1% |
| Contains more ZincZinc | +478.9% |
| Contains more PhosphorusPhosphorus | +465% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +893.4% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more CalciumCalcium | +114.3% |
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 | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +277.6% |
| Contains more Vitamin B5Vitamin B5 | +222.6% |
| Contains more CholineCholine | +16.3% |
| Contains more Vitamin CVitamin C | +345.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +6400% |
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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +265.9% |
| Contains more FatsFats | +23821.4% |
| Contains more CarbsCarbs | +255.8% |
| Contains more WaterWater | +96.9% |
| Contains more OtherOther | +124% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +10861.5% |
| Contains more Poly. FatPolyunsaturated fat | +446.3% |
| Contains less Sat. FatSaturated fat | -99.9% |
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 Sugar |
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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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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.034g | 135% |
| Manganese | 1.5mg | 0.151mg | 59% |
| Fats | 33.49g | 0.14g | 51% |
| Copper | 0.435mg | 0.096mg | 38% |
| Sodium | 20mg | 661mg | 28% |
| Fiber | 9g | 2.9g | 24% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Calories | 354kcal | 19kcal | 17% |
| Phosphorus | 113mg | 20mg | 13% |
| Vitamin C | 3.3mg | 14.7mg | 13% |
| Iron | 2.43mg | 1.47mg | 12% |
| Vitamin K | 0.2µg | 13µg | 11% |
| Zinc | 1.1mg | 0.19mg | 8% |
| Vitamin B6 | 0.054mg | 0.13mg | 6% |
| Potassium | 356mg | 170mg | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Protein | 3.33g | 0.91g | 5% |
| Monounsaturated fat | 1.425g | 0.013g | 4% |
| Vitamin B5 | 0.3mg | 0.093mg | 4% |
| Vitamin B1 | 0.066mg | 0.021mg | 4% |
| Carbs | 15.23g | 4.28g | 4% |
| Polyunsaturated fat | 0.366g | 0.067g | 2% |
| Calcium | 14mg | 30mg | 2% |
| Vitamin B3 | 0.54mg | 0.143mg | 2% |
| Folate | 26µg | 24µg | 1% |
| Vitamin E | 0.24mg | 0.14mg | 1% |
| Net carbs | 6.23g | 1.38g | N/A |
| Sugar | 6.23g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.02mg | 0.022mg | 0% |
| Choline | 12.1mg | 10.4mg | 0% |
| Tryptophan | 0.039mg | 0.008mg | 0% |
| Threonine | 0.121mg | 0.025mg | 0% |
| Isoleucine | 0.131mg | 0.021mg | 0% |
| Leucine | 0.247mg | 0.029mg | 0% |
| Lysine | 0.147mg | 0.031mg | 0% |
| Methionine | 0.062mg | 0.009mg | 0% |
| Phenylalanine | 0.169mg | 0.023mg | 0% |
| Valine | 0.202mg | 0.03mg | 0% |
| Histidine | 0.077mg | 0.016mg | 0% |
| Fructose | 0.04g | 0% |
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%
12%
Minerals Daily Need Coverage Score
63%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 29.664g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 27)
Which food is cheaper?
Sauerkraut is cheaper (difference - $1.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 641mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.