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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.

Infographic

Coconut vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more FatsFats +27.7%
Contains more WaterWater +1205.3%
Contains more ProteinProtein +61.3%
Contains more CarbsCarbs +318.8%
~equal in Other ~1.03g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +370.7%
Contains more Poly. FatPolyunsaturated fat +2174.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Shortbread
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Shortbread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
30%
Shortbread
Minerals Daily Need Coverage Score
63%
Coconut
34%
Shortbread

Comparison summary

Which food is lower in Saturated fat?
Shortbread
Shortbread is lower in Saturated fat (difference - 21.593g)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $2.6)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 15.42g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 333mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.