Coconut vs. Shortbread — In-Depth Nutrition Comparison

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What are the main differences between coconut and shortbread?

Coconut is richer in manganese, copper, and fiber, yet shortbread is richer in vitamin B1, vitamin B2, vitamin B3, vitamin E, and folate.
Coconut's daily need coverage for saturated fat is 108% higher.
Coconut has 7 times more fiber than shortbread. Coconut has 9g of fiber, while shortbread has 1.3g.
Shortbread contains less saturated fat.

We used Nuts, coconut meat, raw and Cookies, shortbread, commercially prepared, plain types in this comparison.

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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

Shortbread

Contains more MagnesiumMagnesium	+128.6%
Contains more PotassiumPotassium	+304.5%
Contains more CopperCopper	+383.3%
Contains more ZincZinc	+124.5%
Contains more PhosphorusPhosphorus	+71.2%
Contains less SodiumSodium	-94.3%
Contains more ManganeseManganese	+281.7%
Contains more SeleniumSelenium	+62.9%

Contains more IronIron

+22.6%

~equal in Calcium ~13mg

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

Shortbread

Contains more Vitamin CVitamin C	+∞%
Contains more CholineCholine	+1244.4%

Contains more Vitamin EVitamin E	+916.7%
Contains more Vitamin B1Vitamin B1	+434.8%
Contains more Vitamin B2Vitamin B2	+1470%
Contains more Vitamin B3Vitamin B3	+506.5%
Contains more Vitamin B6Vitamin B6	+31.5%
Contains more Vitamin KVitamin K	+5400%
Contains more FolateFolate	+211.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.321mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	8.105g	98%
Polyunsaturated fat	0.366g	8.326g	53%
Manganese	1.5mg	0.393mg	48%
Copper	0.435mg	0.09mg	38%
Fiber	9g	1.3g	31%
Vitamin B1	0.066mg	0.353mg	24%
Vitamin B2	0.02mg	0.314mg	23%
Vitamin B3	0.54mg	3.275mg	17%
Starch		40.47g	17%
Carbs	15.23g	63.78g	16%
Vitamin E	0.24mg	2.44mg	15%
Sodium	20mg	353mg	14%
Folate	26µg	81µg	14%
Monounsaturated fat	1.425g	6.708g	13%
Fats	33.49g	26.22g	11%
Vitamin K	0.2µg	11µg	9%
Calories	354kcal	514kcal	8%
Potassium	356mg	88mg	8%
Phosphorus	113mg	66mg	7%
Selenium	10.1µg	6.2µg	7%
Iron	2.43mg	2.98mg	7%
Zinc	1.1mg	0.49mg	6%
Protein	3.33g	5.37g	4%
Magnesium	32mg	14mg	4%
Vitamin C	3.3mg	0mg	4%
Choline	12.1mg	0.9mg	2%
Vitamin B6	0.054mg	0.071mg	1%
Net carbs	6.23g	62.48g	N/A
Calcium	14mg	13mg	0%
Sugar	6.23g	21.65g	N/A
Vitamin B5	0.3mg	0.321mg	0%
Trans fat		0.714g	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%
Fructose		0.3g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.885g	N/A
Omega-3 - DPA	0g	0.002g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.033g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		7.253g	N/A