Coconut vs. Seaweed — In-Depth Nutrition Comparison
Compare
How are coconut and seaweed different?
- Coconut is higher in manganese, copper, fiber, selenium, and phosphorus; however, seaweed is richer in vitamin K, folate, magnesium, and calcium.
- Daily need coverage for saturated fat for coconut is 147% higher.
- Coconut contains 14 times more selenium than seaweed. While coconut contains 10.1µg of selenium, seaweed contains only 0.7µg.
- Seaweed has less saturated fat.
Nuts, coconut meat, raw and Seaweed, kelp, raw are the varieties used in this article.
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 PotassiumPotassium | +300% |
| Contains more CopperCopper | +234.6% |
| Contains more PhosphorusPhosphorus | +169% |
| Contains less SodiumSodium | -91.4% |
| Contains more ManganeseManganese | +650% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +17.3% |
| Contains more ZincZinc | +11.8% |
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 | +32% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B6Vitamin B6 | +2600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +262.5% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B5Vitamin B5 | +114% |
| Contains more Vitamin KVitamin K | +32900% |
| Contains more FolateFolate | +592.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98.2% |
| Contains more FatsFats | +5880.4% |
| Contains more CarbsCarbs | +59.1% |
| Contains more WaterWater | +73.6% |
| Contains more OtherOther | +588.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1354.1% |
| Contains more Poly. FatPolyunsaturated fat | +678.7% |
| Contains less Sat. FatSaturated fat | -99.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.247g | 134% |
| Manganese | 1.5mg | 0.2mg | 57% |
| Vitamin K | 0.2µg | 66µg | 55% |
| Fats | 33.49g | 0.56g | 51% |
| Folate | 26µg | 180µg | 39% |
| Copper | 0.435mg | 0.13mg | 34% |
| Fiber | 9g | 1.3g | 31% |
| Magnesium | 32mg | 121mg | 21% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Calories | 354kcal | 43kcal | 16% |
| Calcium | 14mg | 168mg | 15% |
| Phosphorus | 113mg | 42mg | 10% |
| Vitamin B2 | 0.02mg | 0.15mg | 10% |
| Sodium | 20mg | 233mg | 9% |
| Potassium | 356mg | 89mg | 8% |
| Vitamin B5 | 0.3mg | 0.642mg | 7% |
| Iron | 2.43mg | 2.85mg | 5% |
| Vitamin E | 0.24mg | 0.87mg | 4% |
| Vitamin B6 | 0.054mg | 0.002mg | 4% |
| Monounsaturated fat | 1.425g | 0.098g | 3% |
| Protein | 3.33g | 1.68g | 3% |
| Carbs | 15.23g | 9.57g | 2% |
| Polyunsaturated fat | 0.366g | 0.047g | 2% |
| Vitamin B1 | 0.066mg | 0.05mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Zinc | 1.1mg | 1.23mg | 1% |
| Vitamin C | 3.3mg | 3mg | 0% |
| Net carbs | 6.23g | 8.27g | N/A |
| Sugar | 6.23g | 0.6g | N/A |
| Vitamin B3 | 0.54mg | 0.47mg | 0% |
| Choline | 12.1mg | 12.8mg | 0% |
| Tryptophan | 0.039mg | 0.048mg | 0% |
| Threonine | 0.121mg | 0.055mg | 0% |
| Isoleucine | 0.131mg | 0.076mg | 0% |
| Leucine | 0.247mg | 0.083mg | 0% |
| Lysine | 0.147mg | 0.082mg | 0% |
| Methionine | 0.062mg | 0.025mg | 0% |
| Phenylalanine | 0.169mg | 0.043mg | 0% |
| Valine | 0.202mg | 0.072mg | 0% |
| Histidine | 0.077mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
33%
Minerals Daily Need Coverage Score
63%
41%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 5.63g)
Which food is lower in Saturated fat?
Seaweed is lower in Saturated fat (difference - 29.451g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 59)
Which food is cheaper?
Seaweed is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 213mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.