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
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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 | +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% |
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 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% |
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:
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
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
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
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 |
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%
30%
Minerals Daily Need Coverage Score
63%
34%
Comparison summary
Which food is lower in Saturated fat?
Shortbread is lower in Saturated fat (difference - 21.593g)
Which food is cheaper?
Shortbread is cheaper (difference - $2.6)
Which food is richer in vitamins?
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 15.42g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 333mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 5)
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)